Comparing Nutrients in 1 kilogram Boiled Carrots VS Cranberries

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Cranberries	4%	2%	94%

Macro Nutrients

	Boiled Carrots	Cranberries	Recommended Dietary Allowance
Energy	12% 350kcal	16% 460kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	1.34% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	0.25% 0.08g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	1.94% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.2% 82.2g	92% 120g	130g per day for Men 19-50 years
Sugars	47.6% 34.5g	59% 42.7g	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	4.97% 3.6g	9.24% 6.7g	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	% 4g	% 34.4g	g per day for Men 19-50 years
Sucrose	% 27g	% 1.6g	g per day for Men 19-50 years
Fiber	79% 30g	95% 36g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	8.2% 4.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Cranberries	Recommended Dietary Allowance
Vitamin A	947% 8520μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	59% 2.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.53mg	44% 0.57mg	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	35% 140μg	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	40% 36mg	156% 140mg	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	68.7% 10.3mg	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	114% 137μg	41.7% 50μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Cranberries	Recommended Dietary Allowance
Calcium	30% 300mg	8% 80mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	62.2% 0.56mg	0.9mg per day for Men 19-50 years
Fluoride	12% 475μg	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	42.5% 3.4mg	28.8% 2.3mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	116% 2.67mg	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	43% 300mg	15.7% 110mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	23.5% 800mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	38.7% 580mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	8.2% 0.9mg	11mg per day for Men 19-50 years
Water	24.4% 902g	23.6% 873g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Cranberries per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Carrots versus 1 kg of Cranberries to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Carrots vs Cranberries:

• 1 kilogram of Boiled Carrots has 284 times more Vitamin A, 5.5 times more Vitamin B1, 2.2 times more Vitamin B2, 6.4 times more Vitamin B3, 2.7 times more Vitamin B6, 14 times more Vitamin B9 and 2.7 times more Vitamin K than Cranberries.
• While 1 kg of Raw Cranberries contains 1.3 times more Vitamin B5, 3.9 times more Vitamin C and 1.3 times more Vitamin E than Boiled and Drained Carrots.
• 1 kilogram of Cranberries have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9
• Both Boiled and Drained Carrots as well as Raw Cranberries have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Carrots vs Cranberries:

• 1 kilogram of Boiled Carrots has 3.8 times more Calcium, 1.5 times more Iron, 1.7 times more Magnesium, 2.7 times more Phosphorus, 2.9 times more Potassium and 29 times more Sodium than Cranberries.
• While 1 kg of Raw Cranberries contains 3.3 times more Copper and 1.7 times more Manganese than Boiled and Drained Carrots.
• Both Boiled Carrots and Cranberries contain similar levels of Water per one kilogram.
• 1 kilogram of Boiled Carrots lack sufficient amounts of Copper
• 1 kilogram of Cranberries lack sufficient amounts of Calcium, Magnesium and Phosphorus
• Both Boiled and Drained Carrots as well as Raw Cranberries lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Cranberries contains 1.5 times more Carbohydrate than Boiled and Drained Carrots.
• Both Boiled Carrots and Cranberries offer comparable quantities of Sugars and Fiber per one kilogram.
• Both Boiled and Drained Carrots as well as Raw Cranberries provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one kilogram.