Comparing Nutrients in 1 kilogram Boiled Carrots VS Cranberry sauce, whole, canned, OCEAN SPRAY

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Cranberry sauce, whole, canned, OCEAN SPRAY	2%	0%	98%

Macro Nutrients

	Boiled Carrots	Cranberry sauce, whole, canned, OCEAN SPRAY	Recommended Dietary Allowance
Energy	12% 350kcal	54.5% 1580kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	0.22% 0.07g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	NA	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	NA	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	311% 404g	130g per day for Men 19-50 years
Sugars	47.6% 34.5g	432% 313g	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	134% 97g	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	% 171g	g per day for Men 19-50 years
Sucrose	% 27g	% 1g	g per day for Men 19-50 years
Fiber	79% 30g	31.6% 12g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	13.4% 7.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Cranberry sauce, whole, canned, OCEAN SPRAY	Recommended Dietary Allowance
Vitamin A	947% 8520μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.53mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	40% 36mg	11% 10mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	68.7% 10.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	114% 137μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Cranberry sauce, whole, canned, OCEAN SPRAY	Recommended Dietary Allowance
Calcium	30% 300mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	19% 0.17mg	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	25% 2mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	4.76% 20mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	26% 0.6mg	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	5.7% 40mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	6.18% 210mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	NA	55μg per day for Men 19-50 years
Sodium	38.7% 580mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	24.4% 902g	16% 587g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Cranberry sauce, whole, canned, OCEAN SPRAY per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Carrots versus 1 kg of Cranberry sauce, whole, canned, OCEAN SPRAY to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Carrots vs Cranberry sauce, whole, canned, OCEAN SPRAY:

• 1 kilogram of Boiled Carrots has 426 times more Vitamin A and 3.6 times more Vitamin C than Cranberry sauce, whole, canned, OCEAN SPRAY.
• 1 kilogram of Cranberry sauce, whole, canned, OCEAN SPRAY have insufficient amounts of Vitamin A and Vitamin C

Comparing minerals per 1 kilogram for Boiled Carrots vs Cranberry sauce, whole, canned, OCEAN SPRAY:

• 1 kilogram of Boiled Carrots has 10 times more Calcium, 1.7 times more Iron, 5 times more Magnesium, 2.6 times more Manganese, 7.5 times more Phosphorus, 11.2 times more Potassium, 11.6 times more Sodium and 1.5 times more Water than Cranberry sauce, whole, canned, OCEAN SPRAY.
• 1 kilogram of Cranberry sauce, whole, canned, OCEAN SPRAY lack sufficient amounts of Calcium, Magnesium, Phosphorus and Potassium
• Both Boiled and Drained Carrots as well as Cranberry sauce, whole, canned, OCEAN SPRAY lack sufficient amounts of Copper and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Carrots has 2.5 times more Fiber than Cranberry sauce, whole, canned, OCEAN SPRAY.
• While 1 kg of Cranberry sauce, whole, canned, OCEAN SPRAY contains 4.5 times more Energy, 4.9 times more Carbohydrate, 9.1 times more Sugars and 26.9 times more Fructose than Boiled and Drained Carrots.
• 1 kilogram of Boiled Carrots provide inadequate amounts of Energy
• Both Boiled and Drained Carrots as well as Cranberry sauce, whole, canned, OCEAN SPRAY provide inadequate amounts of Protein in one kilogram.