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

Macros Ratio

	Protein	Fat	Carbs
Cranberry sauce, whole, canned, OCEAN SPRAY	2%	0%	98%
Green Plantains	3%	0%	97%

Macro Nutrients

	Cranberry sauce, whole, canned, OCEAN SPRAY	Green Plantains	Recommended Dietary Allowance
Energy	24.7% 717kcal	23.8% 689kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	0.099% 0.032g	1.7% 0.55g	32g per day for Men 19-50 years
Omega 3	NA	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	NA	0.67% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	141% 183g	128% 166g	130g per day for Men 19-50 years
Sugars	196% 142g	14.3% 10.4g	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	6.4% 4.63g	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	% 77.6g	% 4.94g	g per day for Men 19-50 years
Sucrose	% 0.45g	% 0.82g	g per day for Men 19-50 years
Fiber	14.3% 5.44g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	6.07% 3.4g	10% 5.67g	56g per day for Men 19-50 years

Vitamins

	Cranberry sauce, whole, canned, OCEAN SPRAY	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	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	48% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	24.4% 0.32mg	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	31.8% 127μg	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	102% 92mg	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	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cranberry sauce, whole, canned, OCEAN SPRAY	Green Plantains	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	0.91% 9.07mg	1000mg per day for Men 19-50 years
Copper	8.57% 0.077mg	58.5% 0.53mg	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	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	2.16% 9.07mg	44.3% 186mg	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	20% 141mg	700mg per day for Men 19-50 years
Potassium	2.8% 95mg	57.5% 1955mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	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	7.42% 0.82mg	11mg per day for Men 19-50 years
Water	7.2% 266g	7.5% 277g	3700g per day for Men 19-50 years

Nutrient Comparison: Cranberry sauce, whole, canned, OCEAN SPRAY VS 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 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 Green Plantains:

• 1 lb of Raw Green Plantains contains 20.2 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 Green Plantains:

• 1 lb of Raw Green Plantains contains 6.8 times more Copper, 3.8 times more Iron, 20.5 times more Magnesium, 1.8 times more Manganese, 7.8 times more Phosphorus and 20.5 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 Raw 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 13.7 times more Sugars and 9.5 times more Fructose than Green Plantains.
• While 1 lb of Raw Green Plantains contains 1.8 times more Fiber and 1.7 times more Protein than Cranberry sauce, whole, canned, OCEAN SPRAY.
• Both Cranberry sauce, whole, canned, OCEAN SPRAY and Green Plantains offer comparable quantities of Energy and Carbohydrate per one pound.
• 1 pound of Cranberry sauce, whole, canned, OCEAN SPRAY provide inadequate amounts of Protein