Comparing Nutrients in 1 kilogram Ruby Red Cranberry OCEAN SPRAY VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Ruby Red Cranberry OCEAN SPRAY	1%	0%	99%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Ruby Red Cranberry OCEAN SPRAY	Boiled Carrots	Recommended Dietary Allowance
Energy	15.5% 450kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.094% 0.03g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	5.1% 0.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89% 116g	63.2% 82.2g	130g per day for Men 19-50 years
Sugars	152% 110g	47.6% 34.5g	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	33% 24g	4.97% 3.6g	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	% 23g	% 4g	g per day for Men 19-50 years
Sucrose	% 61g	% 27g	g per day for Men 19-50 years
Fiber	15.8% 6g	79% 30g	38g per day for Men 19-50 years
Protein	1.25% 0.7g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Ruby Red Cranberry OCEAN SPRAY	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	26.7% 240μg	947% 8520μg	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	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.63% 0.26mg	40.3% 6.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	118% 1.53mg	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	35% 140μg	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	301% 271mg	40% 36mg	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	68.7% 10.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	114% 137μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ruby Red Cranberry OCEAN SPRAY	Boiled Carrots	Recommended Dietary Allowance
Calcium	5% 50mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	10% 0.09mg	19% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	12% 475μg	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	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	4.76% 20mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	2.6% 0.06mg	67.4% 1.55mg	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	5.7% 40mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	11.5% 390mg	69% 2350mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	38.7% 580mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	18% 2mg	11mg per day for Men 19-50 years
Water	24% 883g	24.4% 902g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Ruby Red Cranberry OCEAN SPRAY vs Boiled Carrots:

• Ruby Red Cranberry OCEAN SPRAY has 7.5 times more Vitamin C than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 35.5 times more Vitamin A, more Vitamin B1, more Vitamin B2, 24.8 times more Vitamin B3, more Vitamin B6, 3.5 times more Vitamin B9, more Vitamin E and 137 times more Vitamin K than Ruby Red Cranberry OCEAN SPRAY.
• Both Ruby Red Cranberry OCEAN SPRAY as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Ruby Red Cranberry OCEAN SPRAY vs Boiled Carrots:

• Boiled and Drained Carrots contain 6 times more Calcium, 1.9 times more Copper, 8.5 times more Iron, 5 times more Magnesium, 25.8 times more Manganese, 7.5 times more Phosphorus, 6 times more Potassium, more Selenium, 5.3 times more Sodium and 10 times more Zinc than Ruby Red Cranberry OCEAN SPRAY.
• Both Ruby Red Cranberry OCEAN SPRAY and Boiled and Drained Carrots have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Ruby Red Cranberry OCEAN SPRAY has 1.3 times more Energy, 1.4 times more Carbohydrate, 3.2 times more Sugars and 6.7 times more Fructose than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 5 times more Fiber and 10.9 times more Protein than Ruby Red Cranberry OCEAN SPRAY.
• Both Ruby Red Cranberry OCEAN SPRAY as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.