Comparing Nutrients in 14 ounces Sweetened Dried Cranberries VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Sweetened Dried Cranberries	0%	3%	97%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Sweetened Dried Cranberries	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	42% 1222kcal	5.06% 147kcal	2900kcal per day for Men 19-50 years
Fat	4.46% 4.33g	2.8% 2.7g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	5.7% 0.091g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	3.7% 0.63g	6.75% 1.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	253% 329g	23.6% 30.7g	130g per day for Men 19-50 years
Sugars	397% 288g	22.3% 16g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	148% 107g	1.53% 1.1g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 118g	% 1.43g	g per day for Men 19-50 years
Sucrose	% 62.7g	% 13.7g	g per day for Men 19-50 years
Fiber	55.4% 21g	34.5% 13g	38g per day for Men 19-50 years
Protein	1.2% 0.67g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Sweetened Dried Cranberries	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	373% 3358μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.3% 0.052mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.55% 0.11mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.17mg	10.3% 1.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	14% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.6% 0.15mg	25.6% 0.33mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	0% 0μg	11% 43.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.88% 0.79mg	10% 9.13mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	55.6% 8.33mg	26.7% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25% 30μg	45% 54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Dried Cranberries	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	27.8% 0.25mg	36% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	19.3% 1.55mg	26.3% 2.1mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	29% 0.66mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	4.54% 31.8mg	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	5.7% 194mg	22.4% 762mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	15.6% 234mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	1.7% 62.7g	9.7% 358g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweetened Dried Cranberries VS Cooked Frozen Carrots per 14 oz

Compare the macro and micronutrient content in 14 oz of Sweetened Dried Cranberries versus 14 oz of Cooked Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Sweetened Dried Cranberries vs Cooked Frozen Carrots:

• 14 ounces of Sweetened Dried Cranberries have 1.3 times more Vitamin B3 and 2.1 times more Vitamin E than Cooked Frozen Carrots.
• While 14 oz of Boiled and Drained Frozen Carrots contain 423 times more Vitamin A, 2.3 times more Vitamin B1, 1.3 times more Vitamin B2, 2.2 times more Vitamin B6, more Vitamin B9, 11.5 times more Vitamin C and 1.8 times more Vitamin K than Sweetened Dried Cranberries.
• 14 ounces of Sweetened Dried Cranberries have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B9 and Vitamin C
• Both Sweetened Dried Cranberries as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Sweetened Dried Cranberries vs Cooked Frozen Carrots:

• 14 oz of Boiled and Drained Frozen Carrots contain 3.9 times more Calcium, 1.3 times more Copper, 1.4 times more Iron, 2.8 times more Magnesium, 3.9 times more Phosphorus, 3.9 times more Potassium, 11.8 times more Sodium, 3.5 times more Zinc and 5.7 times more Water than Sweetened Dried Cranberries.
• Both Sweetened Dried Cranberries and Cooked Frozen Carrots contain similar levels of Manganese per 14 ounces.
• 14 ounces of Sweetened Dried Cranberries lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium and Zinc
• Both Sweetened Dried Cranberries as well as Boiled and Drained Frozen Carrots lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Sweetened Dried Cranberries have 8.3 times more Energy, 10.7 times more Carbohydrate, 17.8 times more Sugars, 96.4 times more Fructose and 1.6 times more Fiber than Cooked Frozen Carrots.
• While 14 oz of Boiled and Drained Frozen Carrots contain 1.9 times more Omega 3 than Sweetened Dried Cranberries.
• 14 ounces of Sweetened Dried Cranberries provide inadequate amounts of Omega 3
• 14 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy
• Both Sweetened Dried Cranberries as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Omega 6 and Protein in 14 ounces.