Comparing Nutrients in 1 kilogram Cranberry sauce, jellied, canned, OCEAN SPRAY VS Boiled Green Plantains

Macros Ratio

	Protein	Fat	Carbs
Cranberry sauce, jellied, canned, OCEAN SPRAY	3%	0%	97%
Boiled Green Plantains	4%	1%	95%

Macro Nutrients

	Cranberry sauce, jellied, canned, OCEAN SPRAY	Boiled Green Plantains	Recommended Dietary Allowance
Energy	55% 1600kcal	41.7% 1210kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.82% 0.8g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.07g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	NA	16.3% 0.26g	1.6g per day for Men 19-50 years
Omega 6	NA	3.06% 0.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	312% 406g	224% 292g	130g per day for Men 19-50 years
Sugars	444% 322g	31% 22.5g	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	135% 98g	4.83% 3.5g	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	% 178g	% 3.8g	g per day for Men 19-50 years
Sucrose	% 1g	% 15g	g per day for Men 19-50 years
Fiber	26.3% 10g	68.4% 26g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	19.5% 11g	56g per day for Men 19-50 years

Vitamins

	Cranberry sauce, jellied, canned, OCEAN SPRAY	Boiled Green Plantains	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	50% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	24.4% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	76% 3.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	169% 2.2mg	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	NA	120% 480μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	11% 10mg	101% 91mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	31.7% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cranberry sauce, jellied, canned, OCEAN SPRAY	Boiled Green Plantains	Recommended Dietary Allowance
Calcium	3% 30mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	89% 0.8mg	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	77.5% 6.2mg	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	4.76% 20mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	47.4% 1.1mg	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	5.7% 40mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	10% 340mg	85% 2890mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	2.73% 0.3mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	15.7% 582g	18.7% 691g	3700g per day for Men 19-50 years

Nutrient Comparison: Cranberry sauce, jellied, canned, OCEAN SPRAY VS Boiled Green Plantains per 1 kg

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

Lets compare vitamin content per 1 kilogram of Cranberry sauce, jellied, canned, OCEAN SPRAY vs Boiled Green Plantains:

• 1 kg of Boiled Green Plantains contains 9.1 times more Vitamin C than Cranberry sauce, jellied, canned, OCEAN SPRAY.
• 1 kilogram of Cranberry sauce, jellied, canned, OCEAN SPRAY have insufficient amounts of Vitamin C

Comparing minerals per 1 kilogram for Cranberry sauce, jellied, canned, OCEAN SPRAY vs Boiled Green Plantains:

• 1 kilogram of Cranberry sauce, jellied, canned, OCEAN SPRAY has 2.1 times more Iron than Boiled Green Plantains.
• While 1 kg of Boiled Green Plantains contains 2.3 times more Copper, 14 times more Magnesium, 1.3 times more Manganese, 6 times more Phosphorus and 8.5 times more Potassium than Cranberry sauce, jellied, canned, OCEAN SPRAY.
• 1 kilogram of Cranberry sauce, jellied, canned, OCEAN SPRAY lack sufficient amounts of Magnesium, Phosphorus and Potassium
• Both Cranberry sauce, jellied, canned, OCEAN SPRAY as well as Boiled Green Plantains lack sufficient amounts of Calcium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cranberry sauce, jellied, canned, OCEAN SPRAY has 1.3 times more Energy, 1.4 times more Carbohydrate, 14.3 times more Sugars and 28 times more Fructose than Boiled Green Plantains.
• While 1 kg of Boiled Green Plantains contains 2.6 times more Fiber than Cranberry sauce, jellied, canned, OCEAN SPRAY.
• Both Cranberry sauce, jellied, canned, OCEAN SPRAY as well as Boiled Green Plantains provide inadequate amounts of Protein in one kilogram.