Comparing Nutrients in 1 kilogram Cran Grape OCEAN SPRAY VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Cran Grape OCEAN SPRAY	2%	0%	98%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Cran Grape OCEAN SPRAY	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	18.6% 540kcal	12.8% 370kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	0.031% 0.01g	3.75% 1.2g	32g per day for Men 19-50 years
Omega 3	0% 0g	27.5% 0.44g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	17% 2.9g	17g per day for Men 19-50 years
Cholesterol	3.45% 10mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	101% 132g	59.5% 77.3g	130g per day for Men 19-50 years
Sugars	174% 126g	56.3% 40.8g	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	52.4% 38g	3.86% 2.8g	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	% 36g	% 3.6g	g per day for Men 19-50 years
Sucrose	% 52g	% 34.4g	g per day for Men 19-50 years
Fiber	15.8% 6g	87% 33g	38g per day for Men 19-50 years
Protein	3.75% 2.1g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Cran Grape OCEAN SPRAY	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	940% 8460μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.63% 0.26mg	26% 4.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	34.8% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	64.6% 0.84mg	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	10% 40μg	27.5% 110μg	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	312% 281mg	25.6% 23mg	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	0% 0mg	67.3% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	113% 136μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cran Grape OCEAN SPRAY	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	3% 30mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	10% 0.09mg	91% 0.82mg	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	5% 0.4mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	14.8% 0.34mg	72.6% 1.67mg	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	2.86% 20mg	44.3% 310mg	700mg per day for Men 19-50 years
Potassium	3.24% 110mg	56.5% 1920mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	39.3% 590mg	1500mg per day for Men 19-50 years
Zinc	2.73% 0.3mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	23.4% 865g	24.4% 903g	3700g per day for Men 19-50 years

Nutrient Comparison: Cran Grape OCEAN SPRAY VS Cooked Frozen Carrots per 1 kg

Compare the macro and micronutrient content in 1 kg of Cran Grape OCEAN SPRAY versus 1 kg of Cooked Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cran Grape OCEAN SPRAY vs Cooked Frozen Carrots:

• 1 kilogram of Cran Grape OCEAN SPRAY has 12.2 times more Vitamin C than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains 846 times more Vitamin A, more Vitamin B1, more Vitamin B2, 16 times more Vitamin B3, more Vitamin B6, 2.8 times more Vitamin B9, more Vitamin E and 136 times more Vitamin K than Cran Grape OCEAN SPRAY.
• 1 kilogram of Cran Grape OCEAN SPRAY have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K
• Both Cran Grape OCEAN SPRAY as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cran Grape OCEAN SPRAY vs Cooked Frozen Carrots:

• 1 kg of Boiled and Drained Frozen Carrots contains 11.7 times more Calcium, 9.1 times more Copper, 13.3 times more Iron, 11 times more Magnesium, 4.9 times more Manganese, 15.5 times more Phosphorus, 17.5 times more Potassium, 3.1 times more Sodium and 11.7 times more Zinc than Cran Grape OCEAN SPRAY.
• Both Cran Grape OCEAN SPRAY and Cooked Frozen Carrots contain similar levels of Water per one kilogram.
• 1 kilogram of Cran Grape OCEAN SPRAY lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc
• Both Cran Grape OCEAN SPRAY as well as Boiled and Drained Frozen Carrots lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cran Grape OCEAN SPRAY has 1.7 times more Carbohydrate, 3.1 times more Sugars and 13.6 times more Fructose than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains more Omega 3 and 5.5 times more Fiber than Cran Grape OCEAN SPRAY.
• 1 kilogram of Cran Grape OCEAN SPRAY provide inadequate amounts of Omega 3 and Fiber
• Both Cran Grape OCEAN SPRAY as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein in one kilogram.