Comparing Nutrients in 1 kilogram Sweetened Dried Cranberries VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Sweetened Dried Cranberries	0%	3%	97%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Sweetened Dried Cranberries	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	106% 3080kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	11.2% 11g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	2.75% 0.88g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	14.4% 0.23g	5% 0.08g	1.6g per day for Men 19-50 years
Omega 6	9.35% 1.6g	3.3% 0.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	637% 828g	41.3% 53.7g	130g per day for Men 19-50 years
Sugars	1001% 726g	34% 24.6g	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	372% 270g	NA	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	% 297g	NA	g per day for Men 19-50 years
Sucrose	% 158g	NA	g per day for Men 19-50 years
Fiber	139% 53g	47.4% 18g	38g per day for Men 19-50 years
Protein	3.04% 1.7g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Sweetened Dried Cranberries	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	681% 6130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.3% 5.5mg	26.3% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	27.8% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.2% 0.38mg	86% 1.12mg	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	0% 0μg	20% 80μg	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	2.22% 2mg	22.2% 20mg	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	140% 21mg	48.7% 7.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	63.3% 76μg	81.7% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Dried Cranberries	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	9% 90mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	114% 1.03mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	48.8% 3.9mg	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	9.52% 40mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	78.3% 1.8mg	196% 4.5mg	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	11.4% 80mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	14.4% 490mg	51% 1730mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	160% 2400mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	4.27% 158g	25% 930g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Sweetened Dried Cranberries vs Canned Carrots with Liquids and Salt:

• Sweetened Dried Cranberries have 1.3 times more Vitamin B3 and 2.9 times more Vitamin E than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 306.5 times more Vitamin A, 1.5 times more Vitamin B1, 2.9 times more Vitamin B6, more Vitamin B9, 10 times more Vitamin C and 1.3 times more Vitamin K than Sweetened Dried Cranberries.
• Both Sweetened Dried Cranberries and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B2 per 1 kg.
• Both Sweetened Dried Cranberries as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Sweetened Dried Cranberries vs Canned Carrots with Liquids and Salt:

• Sweetened Dried Cranberries have 1.5 times more Selenium than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 3.4 times more Calcium, 1.6 times more Copper, 1.3 times more Iron, 2.3 times more Magnesium, 2.5 times more Manganese, 2.5 times more Phosphorus, 3.5 times more Potassium, 48 times more Sodium, 2.9 times more Zinc and 5.9 times more Water than Sweetened Dried Cranberries.

Comparison of macro-nutrients per 1 kilogram:

• Sweetened Dried Cranberries have 13.4 times more Energy, 7.8 times more Fat, 2.9 times more Omega 3, 15.4 times more Carbohydrate, 29.5 times more Sugars and 2.9 times more Fiber than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 3.4 times more Protein than Sweetened Dried Cranberries.
• Both Sweetened Dried Cranberries as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.