Comparing Nutrients in 1 pound Cranberries VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Cranberries	4%	2%	94%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Cranberries	Boiled Carrots	Recommended Dietary Allowance
Energy	7.2% 209kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.59g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	6.24% 0.1g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	2.32% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.8% 54.3g	28.7% 37.3g	130g per day for Men 19-50 years
Sugars	26.7% 19.4g	21.6% 15.6g	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	4.2% 3.04g	2.25% 1.63g	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	% 15.6g	% 1.8g	g per day for Men 19-50 years
Sucrose	% 0.73g	% 12.2g	g per day for Men 19-50 years
Fiber	43% 16.3g	36% 13.6g	38g per day for Men 19-50 years
Protein	3.73% 2.1g	6.16% 3.45g	56g per day for Men 19-50 years

Vitamins

	Cranberries	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	429% 3865μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.54% 0.054mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.86% 0.46mg	18.3% 2.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.8% 1.34mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	53.4% 0.69mg	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	1.13% 4.54μg	16% 63.5μg	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	70.6% 63.5mg	18% 16.3mg	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	40% 6mg	31% 4.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 22.7μg	51.8% 62μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cranberries	Boiled Carrots	Recommended Dietary Allowance
Calcium	3.63% 36.3mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	28.2% 0.25mg	8.57% 0.077mg	0.9mg per day for Men 19-50 years
Fluoride	NA	5.4% 215μg	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	13% 1.04mg	19.3% 1.54mg	8mg per day for Men 19-50 years
Magnesium	6.48% 27.2mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	52.7% 1.2mg	30.6% 0.7mg	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	7.13% 50mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	10.7% 363mg	31.4% 1066mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	17.5% 263mg	1500mg per day for Men 19-50 years
Zinc	3.7% 0.41mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	10.7% 396g	11% 409g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cranberries vs Boiled Carrots:

• Raw Cranberries have 1.3 times more Vitamin B5, 3.9 times more Vitamin C and 1.3 times more Vitamin E than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 284 times more Vitamin A, 5.5 times more Vitamin B1, 2.2 times more Vitamin B2, 6.4 times more Vitamin B3, 2.7 times more Vitamin B6, 14 times more Vitamin B9 and 2.7 times more Vitamin K than Raw Cranberries.
• Both Raw Cranberries as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cranberries vs Boiled Carrots:

• Raw Cranberries have 3.3 times more Copper and 1.7 times more Manganese than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 3.8 times more Calcium, 1.5 times more Iron, 1.7 times more Magnesium, 2.7 times more Phosphorus, 2.9 times more Potassium, 7 times more Selenium, 29 times more Sodium and 2.2 times more Zinc than Raw Cranberries.
• Both Raw Cranberries and Boiled and Drained Carrots have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Cranberries have 1.3 times more Energy, 22 times more Omega 3, 1.5 times more Carbohydrate and 1.2 times more Sugars than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.7 times more Protein than Raw Cranberries.
• Both Raw Cranberries and Boiled and Drained Carrots have similar amounts of Fiber per 1 lb.
• Both Raw Cranberries as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 1 lb.