Comparing Nutrients in 14 ounces Cranberry sauce, whole, canned, OCEAN SPRAY VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Cranberry sauce, whole, canned, OCEAN SPRAY	2%	0%	98%
Carrots	8%	5%	87%

Macro Nutrients

	Cranberry sauce, whole, canned, OCEAN SPRAY	Carrots	Recommended Dietary Allowance
Energy	21.6% 627kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	NA	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	NA	2.33% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	123% 160g	29.2% 38g	130g per day for Men 19-50 years
Sugars	171% 124g	26% 19g	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	53% 38.5g	3% 2.2g	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	% 68g	% 2.34g	g per day for Men 19-50 years
Sucrose	% 0.4g	% 14.2g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	29.2% 11g	38g per day for Men 19-50 years
Protein	5.3% 2.98g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Cranberry sauce, whole, canned, OCEAN SPRAY	Carrots	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	368% 3314μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	24.4% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	42% 0.55mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	29.4% 8.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	19% 75.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.4% 3.97mg	26% 23.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	43.7% 52.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cranberry sauce, whole, canned, OCEAN SPRAY	Carrots	Recommended Dietary Allowance
Calcium	1.2% 12mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	20% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.32% 12.7μg	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	9.92% 0.79mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	1.9% 7.94mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	24.7% 0.57mg	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	2.27% 16mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	2.45% 83.3mg	37.4% 1270mg	3400mg per day for Men 19-50 years
Selenium	NA	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	18.3% 274mg	1500mg per day for Men 19-50 years
Zinc	0.72% 0.079mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	6.3% 233g	9.47% 350g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cranberry sauce, whole, canned, OCEAN SPRAY vs Carrots:

• Raw Carrots contain 417.5 times more Vitamin A and 5.9 times more Vitamin C than Cranberry sauce, whole, canned, OCEAN SPRAY.

Comparing minerals per 14 ounces for Cranberry sauce, whole, canned, OCEAN SPRAY vs Carrots:

• Raw Carrots contain 11 times more Calcium, 2.6 times more Copper, 1.5 times more Iron, 6 times more Magnesium, 2.4 times more Manganese, 8.8 times more Phosphorus, 15.2 times more Potassium, 13.8 times more Sodium, 12 times more Zinc and 1.5 times more Water than Cranberry sauce, whole, canned, OCEAN SPRAY.

Comparison of macro-nutrients per 14 ounces:

• Cranberry sauce, whole, canned, OCEAN SPRAY has 3.9 times more Energy, 4.2 times more Carbohydrate, 6.6 times more Sugars and 17.6 times more Fructose than Raw Carrots.
• While Raw Carrots contain 2.3 times more Fiber than Cranberry sauce, whole, canned, OCEAN SPRAY.
• Both Cranberry sauce, whole, canned, OCEAN SPRAY and Raw Carrots have similar amounts of Protein per 14 oz.
• Both Cranberry sauce, whole, canned, OCEAN SPRAY as well as Raw Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.