Comparing Nutrients in 1 kilogram Cooked Frozen Carrots VS Canned Cranberry Sauce sweetened

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Canned Cranberry Sauce sweetened	2%	1%	97%

Macro Nutrients

	Cooked Frozen Carrots	Canned Cranberry Sauce sweetened	Recommended Dietary Allowance
Energy	12.8% 370kcal	55% 1590kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	3.75% 1.2g	0.22% 0.07g	32g per day for Men 19-50 years
Omega 3	27.5% 0.44g	7.5% 0.12g	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	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	59.5% 77.3g	311% 404g	130g per day for Men 19-50 years
Sugars	56.3% 40.8g	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	3.86% 2.8g	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	% 3.6g	% 174g	g per day for Men 19-50 years
Sucrose	% 34.4g	% 1g	g per day for Men 19-50 years
Fiber	87% 33g	29% 11g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Canned Cranberry Sauce sweetened	Recommended Dietary Allowance
Vitamin A	940% 8460μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.16mg	6.25% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.8% 1.74mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.6% 0.84mg	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	27.5% 110μg	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	25.6% 23mg	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	67.3% 10mg	62% 9.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	113% 136μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Canned Cranberry Sauce sweetened	Recommended Dietary Allowance
Calcium	35% 350mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	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	66.3% 5.3mg	51.3% 4.1mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	4.76% 20mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	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	44.3% 310mg	5.7% 40mg	700mg per day for Men 19-50 years
Potassium	56.5% 1920mg	8.24% 280mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	2.73% 0.3mg	11mg per day for Men 19-50 years
Water	24.4% 903g	15.8% 585g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Canned Cranberry Sauce sweetened per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Frozen Carrots versus 1 kg of Canned Cranberry Sauce sweetened to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Frozen Carrots vs Canned Cranberry Sauce sweetened:

• 1 kilogram of Cooked Frozen Carrots has 423 times more Vitamin A, 2 times more Vitamin B1, 1.8 times more Vitamin B2, 4.2 times more Vitamin B3, 6 times more Vitamin B6, 11 times more Vitamin B9, 2.3 times more Vitamin C and 9.7 times more Vitamin K than Canned Cranberry Sauce sweetened.
• Both Cooked Frozen Carrots and Canned Cranberry Sauce sweetened provide similar amounts of Vitamin E per one kilogram.
• 1 kilogram of Canned Cranberry Sauce sweetened have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K
• Both Boiled and Drained Frozen Carrots as well as Canned Cranberry Sauce sweetened have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Frozen Carrots vs Canned Cranberry Sauce sweetened:

• 1 kilogram of Cooked Frozen Carrots has 11.7 times more Calcium, 3.2 times more Copper, 1.3 times more Iron, 5.5 times more Magnesium, 2.3 times more Manganese, 7.8 times more Phosphorus, 6.9 times more Potassium, 11.8 times more Sodium, 11.7 times more Zinc and 1.5 times more Water than Canned Cranberry Sauce sweetened.
• 1 kilogram of Canned Cranberry Sauce sweetened lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium and Zinc
• Both Boiled and Drained Frozen Carrots as well as Canned Cranberry Sauce sweetened lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Frozen Carrots has 3.7 times more Omega 3 and 3 times more Fiber than Canned Cranberry Sauce sweetened.
• While 1 kg of Canned Cranberry Sauce sweetened contains 4.3 times more Energy, 5.2 times more Carbohydrate, 7.8 times more Sugars and 34.8 times more Fructose than Boiled and Drained Frozen Carrots.
• 1 kilogram of Cooked Frozen Carrots provide inadequate amounts of Energy
• 1 kilogram of Canned Cranberry Sauce sweetened provide inadequate amounts of Omega 3
• Both Boiled and Drained Frozen Carrots as well as Canned Cranberry Sauce sweetened provide inadequate amounts of Omega 6 and Protein in one kilogram.