Comparing Nutrients in 1 kilogram Canned Carrots with Salt VS Canned Cranberry Sauce sweetened

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Canned Cranberry Sauce sweetened	2%	1%	97%

Macro Nutrients

	Canned Carrots with Salt	Canned Cranberry Sauce sweetened	Recommended Dietary Allowance
Energy	8.62% 250kcal	55% 1590kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	0.22% 0.07g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	7.5% 0.12g	1.6g per day for Men 19-50 years
Omega 6	4.65% 0.79g	1.1% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.6% 55.4g	311% 404g	130g per day for Men 19-50 years
Sugars	34.2% 25g	438% 318g	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	NA	134% 98g	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	NA	% 174g	g per day for Men 19-50 years
Sucrose	NA	% 1g	g per day for Men 19-50 years
Fiber	39.5% 15g	29% 11g	38g per day for Men 19-50 years
Protein	11.4% 6.4g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Canned Cranberry Sauce sweetened	Recommended Dietary Allowance
Vitamin A	620% 5580μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.5% 5.5mg	6.25% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	10.8% 0.14mg	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	22.5% 90μg	2.5% 10μg	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	30% 27mg	11% 10mg	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	49.3% 7.4mg	62% 9.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Canned Cranberry Sauce sweetened	Recommended Dietary Allowance
Calcium	25% 250mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	29% 0.26mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.48% 19μg	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	80% 6.4mg	51.3% 4.1mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	4.76% 20mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	31.7% 0.73mg	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	34.3% 240mg	5.7% 40mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	8.24% 280mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	161% 2420mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	2.73% 0.3mg	11mg per day for Men 19-50 years
Water	25% 930g	15.8% 585g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Carrots with Salt vs Canned Cranberry Sauce sweetened:

• Drained Canned Carrots with Salt have 279 times more Vitamin A, 1.4 times more Vitamin B2, 5.5 times more Vitamin B3, 8 times more Vitamin B6, 9 times more Vitamin B9, 2.7 times more Vitamin C and 7 times more Vitamin K than Canned Cranberry Sauce sweetened.
• While Canned Cranberry Sauce sweetened contains 1.3 times more Vitamin E than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt and Canned Cranberry Sauce sweetened have similar amounts of Vitamin B1 per 1 kg.
• Both Drained Canned Carrots with Salt as well as Canned Cranberry Sauce sweetened have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Carrots with Salt vs Canned Cranberry Sauce sweetened:

• Drained Canned Carrots with Salt have 8.3 times more Calcium, 4 times more Copper, 1.6 times more Iron, 4 times more Magnesium, 6.2 times more Manganese, 6 times more Phosphorus, 6.4 times more Potassium, 48.4 times more Sodium, 8.7 times more Zinc and 1.6 times more Water than Canned Cranberry Sauce sweetened.
• Both Drained Canned Carrots with Salt as well as Canned Cranberry Sauce sweetened have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Drained Canned Carrots with Salt have 1.4 times more Fiber than Canned Cranberry Sauce sweetened.
• While Canned Cranberry Sauce sweetened contains 6.4 times more Energy, 7.3 times more Carbohydrate, 12.8 times more Sugars and 1.4 times more Protein than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt as well as Canned Cranberry Sauce sweetened have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.