Comparing Nutrients in 1 pound Boiled Carrots VS Canned Cranberry Sauce sweetened

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Canned Cranberry Sauce sweetened	2%	1%	97%

Macro Nutrients

	Boiled Carrots	Canned Cranberry Sauce sweetened	Recommended Dietary Allowance
Energy	5.47% 159kcal	25% 721kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.099% 0.032g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	3.4% 0.054g	1.6g per day for Men 19-50 years
Omega 6	2.32% 0.39g	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	28.7% 37.3g	141% 183g	130g per day for Men 19-50 years
Sugars	21.6% 15.6g	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	2.25% 1.63g	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	% 1.8g	% 79g	g per day for Men 19-50 years
Sucrose	% 12.2g	% 0.45g	g per day for Men 19-50 years
Fiber	36% 13.6g	13% 5g	38g per day for Men 19-50 years
Protein	6.16% 3.45g	7.3% 4.1g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Canned Cranberry Sauce sweetened	Recommended Dietary Allowance
Vitamin A	429% 3865μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.3% 2.93mg	2.83% 0.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	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	16% 63.5μg	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	18% 16.3mg	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	31% 4.67mg	28% 4.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.8% 62μg	5.3% 6.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Canned Cranberry Sauce sweetened	Recommended Dietary Allowance
Calcium	13.6% 136mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	8.57% 0.077mg	13% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	5.4% 215μg	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	19.3% 1.54mg	23.2% 1.86mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	2.16% 9.07mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	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	19.4% 136mg	2.6% 18mg	700mg per day for Men 19-50 years
Potassium	31.4% 1066mg	3.74% 127mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	17.5% 263mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	1.24% 0.14mg	11mg per day for Men 19-50 years
Water	11% 409g	7.17% 265g	3700g per day for Men 19-50 years

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

• Boiled and Drained Carrots have 426 times more Vitamin A, 4.4 times more Vitamin B1, 2.1 times more Vitamin B2, 6.5 times more Vitamin B3, 10.9 times more Vitamin B6, 14 times more Vitamin B9, 3.6 times more Vitamin C and 9.8 times more Vitamin K than Canned Cranberry Sauce sweetened.
• Both Boiled and Drained Carrots and Canned Cranberry Sauce sweetened have similar amounts of Vitamin E per 1 lb.
• Both Boiled and Drained Carrots 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 Boiled Carrots vs Canned Cranberry Sauce sweetened:

• Boiled and Drained Carrots have 10 times more Calcium, 25 times more Fluoride, 5 times more Magnesium, 2.1 times more Manganese, 7.5 times more Phosphorus, 8.4 times more Potassium, 1.8 times more Selenium, 11.6 times more Sodium, 6.7 times more Zinc and 1.5 times more Water than Canned Cranberry Sauce sweetened.
• While Canned Cranberry Sauce sweetened contains 1.5 times more Copper than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Canned Cranberry Sauce sweetened have similar amounts of Iron per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Carrots have 2.7 times more Fiber than Canned Cranberry Sauce sweetened.
• While Canned Cranberry Sauce sweetened contains 4.5 times more Energy, 4.9 times more Carbohydrate, 9.2 times more Sugars and 27.1 times more Fructose than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Canned Cranberry Sauce sweetened have similar amounts of Protein per 1 lb.
• Both Boiled and Drained Carrots as well as Canned Cranberry Sauce sweetened have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.