Comparing Nutrients in 1 pound Canned Carrots with Salt VS Canned Cranberry Sauce sweetened

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Canned Cranberry Sauce sweetened	2%	1%	97%

Macro Nutrients

	Canned Carrots with Salt	Canned Cranberry Sauce sweetened	Recommended Dietary Allowance
Energy	3.9% 113kcal	25% 721kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.099% 0.032g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	3.4% 0.054g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	0.51% 0.086g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.3% 25g	141% 183g	130g per day for Men 19-50 years
Sugars	15.5% 11.2g	199% 144g	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	NA	61% 44.2g	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	NA	% 79g	g per day for Men 19-50 years
Sucrose	NA	% 0.45g	g per day for Men 19-50 years
Fiber	18% 6.8g	13% 5g	38g per day for Men 19-50 years
Protein	5.2% 2.9g	7.3% 4.1g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Canned Cranberry Sauce sweetened	Recommended Dietary Allowance
Vitamin A	281% 2531μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.8% 0.082mg	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.6% 2.5mg	2.83% 0.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.2% 0.61mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	4.9% 0.064mg	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	10.2% 41μg	1.13% 4.54μg	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	13.6% 12.2mg	5.04% 4.54mg	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	22.4% 3.36mg	28% 4.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37% 44.5μg	5.3% 6.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Canned Cranberry Sauce sweetened	Recommended Dietary Allowance
Calcium	11.3% 113mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	52.4% 0.47mg	13% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.22% 8.6μg	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	36.3% 2.9mg	23.2% 1.86mg	8mg per day for Men 19-50 years
Magnesium	8.64% 36.3mg	2.16% 9.07mg	420mg per day for Men 19-50 years
Manganese	88.7% 2.04mg	14.4% 0.33mg	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	15.6% 109mg	2.6% 18mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	3.74% 127mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	73% 1098mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.18mg	1.24% 0.14mg	11mg per day for Men 19-50 years
Water	11.4% 422g	7.17% 265g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Canned Carrots with Salt vs Canned Cranberry Sauce sweetened:

• Drained Canned Carrots with Salt have 279 times more Vitamin A, 1.4 times more Vitamin B2, 5.5 times more Vitamin B3, 8 times more Vitamin B6, 9 times more Vitamin B9, 2.7 times more Vitamin C and 7 times more Vitamin K than Canned Cranberry Sauce sweetened.
• While Canned Cranberry Sauce sweetened contains 1.3 times more Vitamin E than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt and Canned Cranberry Sauce sweetened have similar amounts of Vitamin B1 per 1 lb.
• Both Drained Canned Carrots with Salt as well as Canned Cranberry Sauce sweetened have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Canned Carrots with Salt vs Canned Cranberry Sauce sweetened:

• Drained Canned Carrots with Salt have 8.3 times more Calcium, 4 times more Copper, 1.6 times more Iron, 4 times more Magnesium, 6.2 times more Manganese, 6 times more Phosphorus, 6.4 times more Potassium, 48.4 times more Sodium, 8.7 times more Zinc and 1.6 times more Water than Canned Cranberry Sauce sweetened.
• Both Drained Canned Carrots with Salt as well as Canned Cranberry Sauce sweetened have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Drained Canned Carrots with Salt have 1.4 times more Fiber than Canned Cranberry Sauce sweetened.
• While Canned Cranberry Sauce sweetened contains 6.4 times more Energy, 7.3 times more Carbohydrate, 12.8 times more Sugars and 1.4 times more Protein than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt as well as Canned Cranberry Sauce sweetened have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.