Comparing Nutrients in 1 pound Cranberry sauce, whole, canned, OCEAN SPRAY VS Boiled Green Plantains

Macros Ratio

	Protein	Fat	Carbs
Cranberry sauce, whole, canned, OCEAN SPRAY	2%	0%	98%
Boiled Green Plantains	4%	1%	95%

Macro Nutrients

	Cranberry sauce, whole, canned, OCEAN SPRAY	Boiled Green Plantains	Recommended Dietary Allowance
Energy	24.7% 717kcal	19% 549kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.099% 0.032g	1.02% 0.33g	32g per day for Men 19-50 years
Omega 3	NA	7.37% 0.12g	1.6g per day for Men 19-50 years
Omega 6	NA	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	141% 183g	102% 132g	130g per day for Men 19-50 years
Sugars	196% 142g	14% 10.2g	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	60.7% 44g	2.2% 1.6g	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	% 77.6g	% 1.72g	g per day for Men 19-50 years
Sucrose	% 0.45g	% 6.9g	g per day for Men 19-50 years
Fiber	14.3% 5.44g	31% 11.8g	38g per day for Men 19-50 years
Protein	6.07% 3.4g	8.83% 4.94g	56g per day for Men 19-50 years

Vitamins

	Cranberry sauce, whole, canned, OCEAN SPRAY	Boiled Green Plantains	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	22.7% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	11% 1.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	34.5% 1.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	76.8% 1mg	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	NA	54.4% 218μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.04% 4.54mg	46% 41.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	14.4% 17.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cranberry sauce, whole, canned, OCEAN SPRAY	Boiled Green Plantains	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	8.57% 0.077mg	40.3% 0.36mg	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	11.3% 0.91mg	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	2.16% 9.07mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	21.5% 0.49mg	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	2.6% 18mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	2.8% 95mg	38.6% 1311mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	0.82% 0.091mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	7.2% 266g	8.47% 313g	3700g per day for Men 19-50 years

Nutrient Comparison: Cranberry sauce, whole, canned, OCEAN SPRAY VS Boiled Green Plantains per 1 lb

Compare the macro and micronutrient content in 1 lb of Cranberry sauce, whole, canned, OCEAN SPRAY versus 1 lb of Boiled Green Plantains to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cranberry sauce, whole, canned, OCEAN SPRAY vs Boiled Green Plantains:

• 1 lb of Boiled Green Plantains contains 9.1 times more Vitamin C than Cranberry sauce, whole, canned, OCEAN SPRAY.
• 1 pound of Cranberry sauce, whole, canned, OCEAN SPRAY have insufficient amounts of Vitamin C

Comparing minerals per 1 pound for Cranberry sauce, whole, canned, OCEAN SPRAY vs Boiled Green Plantains:

• 1 lb of Boiled Green Plantains contains 4.7 times more Copper, 1.5 times more Iron, 14 times more Magnesium, 1.8 times more Manganese, 6 times more Phosphorus and 13.8 times more Potassium than Cranberry sauce, whole, canned, OCEAN SPRAY.
• 1 pound of Cranberry sauce, whole, canned, OCEAN SPRAY lack sufficient amounts of Copper, Magnesium, Phosphorus and Potassium
• Both Cranberry sauce, whole, canned, OCEAN SPRAY as well as Boiled Green Plantains lack sufficient amounts of Calcium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cranberry sauce, whole, canned, OCEAN SPRAY has 1.3 times more Energy, 1.4 times more Carbohydrate, 13.9 times more Sugars and 27.7 times more Fructose than Boiled Green Plantains.
• While 1 lb of Boiled Green Plantains contains 2.2 times more Fiber than Cranberry sauce, whole, canned, OCEAN SPRAY.
• Both Cranberry sauce, whole, canned, OCEAN SPRAY as well as Boiled Green Plantains provide inadequate amounts of Protein in one pound.