Comparing Nutrients in 14 ounces Cranberry Juice VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Cranberry Juice	3%	2%	95%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Cranberry Juice	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	6.3% 183kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	6.95% 0.11g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	1.84% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37.2% 48.4g	17% 22g	130g per day for Men 19-50 years
Sugars	66.2% 48g	13.6% 9.84g	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	3.9% 2.84g	NA	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	% 10.7g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	1.04% 0.4g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	2.76% 1.55g	4.54% 2.54g	56g per day for Men 19-50 years

Vitamins

	Cranberry Juice	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	246% 2215μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.98% 0.036mg	5.95% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.5% 0.071mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.26% 0.36mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	10.7% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	34% 0.44mg	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	0.99% 3.97μg	8.93% 35.7μg	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	41% 37mg	12% 10.7mg	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	31.8% 4.76mg	19.6% 2.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17% 20.2μg	32.4% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cranberry Juice	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	24.3% 0.22mg	46% 0.41mg	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	12.4% 0.99mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	36.4% 0.84mg	77.7% 1.8mg	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	7.37% 51.6mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	9% 306mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	64% 960mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	9.35% 346g	9.97% 369g	3700g per day for Men 19-50 years

Nutrient Comparison: Cranberry Juice VS Canned Carrots with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Cranberry Juice versus 14 oz of Canned Carrots with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cranberry Juice vs Canned Carrots with Salt:

• 14 ounces of Cranberry Juice have 3.4 times more Vitamin C and 1.6 times more Vitamin E than Canned Carrots with Salt.
• While 14 oz of Drained Canned Carrots with Salt contain 279 times more Vitamin A, 1.7 times more Vitamin B2, 6.1 times more Vitamin B3, 2.2 times more Vitamin B6, 9 times more Vitamin B9 and 1.9 times more Vitamin K than Unsweetened Cranberry Juice.
• 14 ounces of Cranberry Juice have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3 and Vitamin B9
• Both Unsweetened Cranberry Juice as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cranberry Juice vs Canned Carrots with Salt:

• 14 oz of Drained Canned Carrots with Salt contain 3.1 times more Calcium, 1.9 times more Copper, 2.6 times more Iron, 2.1 times more Manganese, 1.8 times more Phosphorus, 2.3 times more Potassium, 121 times more Sodium and 2.6 times more Zinc than Unsweetened Cranberry Juice.
• Both Cranberry Juice and Canned Carrots with Salt contain similar levels of Water per 14 ounces.
• 14 ounces of Cranberry Juice lack sufficient amounts of Calcium, Phosphorus and Zinc
• Both Unsweetened Cranberry Juice as well as Drained Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cranberry Juice have 2.2 times more Carbohydrate and 4.9 times more Sugars than Canned Carrots with Salt.
• While 14 oz of Drained Canned Carrots with Salt contain 15 times more Fiber than Unsweetened Cranberry Juice.
• 14 ounces of Cranberry Juice provide inadequate amounts of Fiber
• Both Unsweetened Cranberry Juice as well as Drained Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in 14 ounces.