Comparing Nutrients in 1 pound Sweetened Dried Cranberries VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Sweetened Dried Cranberries	0%	3%	97%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Sweetened Dried Cranberries	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	48% 1397kcal	5.8% 168kcal	2900kcal per day for Men 19-50 years
Fat	5.1% 4.94g	3.18% 3.1g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	6.52% 0.1g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	4.24% 0.72g	7.7% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	289% 376g	27% 35g	130g per day for Men 19-50 years
Sugars	454% 329g	25.5% 18.5g	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	169% 122g	1.75% 1.27g	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	% 135g	% 1.63g	g per day for Men 19-50 years
Sucrose	% 71.7g	% 15.6g	g per day for Men 19-50 years
Fiber	63.3% 24g	39.4% 15g	38g per day for Men 19-50 years
Protein	1.38% 0.77g	4.7% 2.63g	56g per day for Men 19-50 years

Vitamins

	Sweetened Dried Cranberries	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	426% 3837μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.9% 0.059mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.77% 0.13mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.5% 2.5mg	11.8% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.3% 0.17mg	29.3% 0.38mg	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	12.5% 50μg	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	1% 0.91mg	11.6% 10.4mg	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	63.5% 9.53mg	30.5% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	28.7% 34.5μg	51.4% 61.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Dried Cranberries	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	4.1% 41mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	31.8% 0.29mg	41.3% 0.37mg	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	22% 1.77mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	35.5% 0.82mg	33% 0.76mg	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	5.2% 36.3mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	6.54% 222mg	25.6% 871mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	4.12% 0.45mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	1.94% 71.6g	11% 410g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweetened Dried Cranberries VS Cooked Frozen Carrots per 1 lb

Compare the macro and micronutrient content in 1 lb of Sweetened Dried Cranberries versus 1 lb of Cooked Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Sweetened Dried Cranberries vs Cooked Frozen Carrots:

• 1 pound of Sweetened Dried Cranberries has 1.3 times more Vitamin B3 and 2.1 times more Vitamin E than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 423 times more Vitamin A, 2.3 times more Vitamin B1, 1.3 times more Vitamin B2, 2.2 times more Vitamin B6, more Vitamin B9, 11.5 times more Vitamin C and 1.8 times more Vitamin K than Sweetened Dried Cranberries.
• 1 pound of Sweetened Dried Cranberries have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B9 and Vitamin C
• Both Sweetened Dried Cranberries as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Sweetened Dried Cranberries vs Cooked Frozen Carrots:

• 1 lb of Boiled and Drained Frozen Carrots contains 3.9 times more Calcium, 1.3 times more Copper, 1.4 times more Iron, 2.8 times more Magnesium, 3.9 times more Phosphorus, 3.9 times more Potassium, 11.8 times more Sodium, 3.5 times more Zinc and 5.7 times more Water than Sweetened Dried Cranberries.
• Both Sweetened Dried Cranberries and Cooked Frozen Carrots contain similar levels of Manganese per one pound.
• 1 pound of Sweetened Dried Cranberries lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium and Zinc
• Both Sweetened Dried Cranberries as well as Boiled and Drained Frozen Carrots lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Sweetened Dried Cranberries has 8.3 times more Energy, 10.7 times more Carbohydrate, 17.8 times more Sugars, 96.4 times more Fructose and 1.6 times more Fiber than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 1.9 times more Omega 3 than Sweetened Dried Cranberries.
• 1 pound of Sweetened Dried Cranberries provide inadequate amounts of Omega 3
• 1 pound of Cooked Frozen Carrots provide inadequate amounts of Energy
• Both Sweetened Dried Cranberries as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Omega 6 and Protein in one pound.