Comparing Nutrients in 1 pound Sweetened Dried Cranberries VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Sweetened Dried Cranberries	0%	3%	97%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Sweetened Dried Cranberries	Frozen Carrots	Recommended Dietary Allowance
Energy	48% 1397kcal	5.63% 163kcal	2900kcal per day for Men 19-50 years
Fat	5.1% 4.94g	2.15% 2.1g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	6.52% 0.1g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	4.24% 0.72g	6.6% 1.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	289% 376g	27.6% 36g	130g per day for Men 19-50 years
Sugars	454% 329g	29.8% 21.6g	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	169% 122g	1.94% 1.4g	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	% 1.8g	g per day for Men 19-50 years
Sucrose	% 71.7g	% 18.4g	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	6.3% 3.54g	56g per day for Men 19-50 years

Vitamins

	Sweetened Dried Cranberries	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	358% 3221μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.9% 0.059mg	16.6% 0.2mg	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	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.3% 0.17mg	33% 0.43mg	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	11.3% 45.4μg	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	12.6% 11.3mg	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	17.2% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	28.7% 34.5μg	66.5% 80μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Dried Cranberries	Frozen Carrots	Recommended Dietary Allowance
Calcium	4.1% 41mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	31.8% 0.29mg	37.3% 0.34mg	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	25% 2mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	35.5% 0.82mg	33.7% 0.78mg	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	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	6.54% 222mg	31.4% 1066mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	20.6% 308mg	1500mg per day for Men 19-50 years
Zinc	4.12% 0.45mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	1.94% 71.6g	11% 408g	3700g per day for Men 19-50 years

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

• Sweetened Dried Cranberries have 3.7 times more Vitamin E than Frozen Carrots, Unprepared.
• While Frozen Carrots, Unprepared contain 355 times more Vitamin A, 3.4 times more Vitamin B1, 1.3 times more Vitamin B2, 2.5 times more Vitamin B6, more Vitamin B9, 12.5 times more Vitamin C and 2.3 times more Vitamin K than Sweetened Dried Cranberries.
• Both Sweetened Dried Cranberries and Frozen Carrots, Unprepared have similar amounts of Vitamin B3 per 1 lb.
• Both Sweetened Dried Cranberries as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Frozen Carrots, Unprepared contain 4 times more Calcium, 3 times more Magnesium, 4.1 times more Phosphorus, 4.8 times more Potassium, 13.6 times more Sodium, 3.3 times more Zinc and 5.7 times more Water than Sweetened Dried Cranberries.
• Both Sweetened Dried Cranberries and Frozen Carrots, Unprepared have similar amounts of Copper, Iron, Manganese and Selenium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Sweetened Dried Cranberries have 8.6 times more Energy, 2.4 times more Fat, 1.4 times more Omega 3, 10.5 times more Carbohydrate, 15.2 times more Sugars, 87.1 times more Fructose and 1.6 times more Fiber than Frozen Carrots, Unprepared.
• While Frozen Carrots, Unprepared contain 1.6 times more Omega 6 and 4.6 times more Protein than Sweetened Dried Cranberries.
• Both Sweetened Dried Cranberries as well as Frozen Carrots, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.