Comparing Nutrients in 1 kilogram Cranberry Juice Cocktail VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Cranberry Juice Cocktail	0%	6%	94%
Carrots	8%	5%	87%

Macro Nutrients

	Cranberry Juice Cocktail	Carrots	Recommended Dietary Allowance
Energy	18% 520kcal	14% 410kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	NA	1% 0.32g	32g per day for Men 19-50 years
Omega 3	NA	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	NA	5.9% 1g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 123g	73.7% 96g	130g per day for Men 19-50 years
Sugars	157% 114g	65.4% 47.4g	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	71.3% 51.7g	7.6% 5.5g	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	% 56.8g	% 5.9g	g per day for Men 19-50 years
Sucrose	% 5.5g	% 36g	g per day for Men 19-50 years
Fiber	NA	73.7% 28g	38g per day for Men 19-50 years
Protein	0% 0g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Cranberry Juice Cocktail	Carrots	Recommended Dietary Allowance
Vitamin A	NA	928% 8350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.56% 0.25mg	61.4% 9.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	54.6% 2.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	106% 1.38mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	74% 22μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	47.5% 190μg	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	372% 335mg	65.6% 59mg	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	44% 6.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cranberry Juice Cocktail	Carrots	Recommended Dietary Allowance
Calcium	3% 30mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	16.7% 0.15mg	50% 0.45mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.8% 32μg	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	5% 0.4mg	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	62% 1.43mg	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	1.43% 10mg	50% 350mg	700mg per day for Men 19-50 years
Potassium	5.6% 190mg	94% 3200mg	3400mg per day for Men 19-50 years
Selenium	NA	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	46% 690mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	23.6% 874g	24% 883g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cranberry Juice Cocktail vs Carrots:

• Cranberry Juice Cocktail has 5.7 times more Vitamin C than Raw Carrots.
• While Raw Carrots contain more Vitamin B1, more Vitamin B2, 39.3 times more Vitamin B3, 5.7 times more Vitamin B5 and more Vitamin B6 than Cranberry Juice Cocktail.

Comparing minerals per 1 kilogram for Cranberry Juice Cocktail vs Carrots:

• Raw Carrots contain 11 times more Calcium, 3 times more Copper, 7.5 times more Iron, 12 times more Magnesium, 2.4 times more Manganese, 35 times more Phosphorus, 16.8 times more Potassium, 34.5 times more Sodium and 12 times more Zinc than Cranberry Juice Cocktail.
• Both Cranberry Juice Cocktail and Raw Carrots have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cranberry Juice Cocktail has 1.3 times more Energy, 1.3 times more Carbohydrate, 2.4 times more Sugars and 9.4 times more Fructose than Raw Carrots.
• While Raw Carrots contain more Protein than Cranberry Juice Cocktail.
• Both Cranberry Juice Cocktail as well as Raw Carrots have insufficient amounts of Fat, Glucose and Sucrose in 1 kg.