Comparing Nutrients in 300 calories Cran Pomegranate OCEAN SPRAY VS Canned Carrots with Salt

Weight per 300 calories

• Cran Pomegranate OCEAN SPRAY: 638g
• Canned Carrots with Salt: 1200g

Cran Pomegranate OCEAN SPRAY has 1.9 times more energy per 100g than Canned Carrots with Salt. It has low energy density when compared to other foods. Drained Canned Carrots with Salt having very low energy density.

Discover which food has more nutrients per 300 calories - Cran Pomegranate OCEAN SPRAY or Canned Carrots with Salt?

Macros Ratio

	Protein	Fat	Carbs
Cran Pomegranate OCEAN SPRAY	1%	0%	99%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Cran Pomegranate OCEAN SPRAY	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.066% 0.064g	2.35% 2.28g	97g per day for Men 19-50 years
Saturated Fat	0.02% 0.006g	1.35% 0.43g	32g per day for Men 19-50 years
Omega 3	NA	8.25% 0.13g	1.6g per day for Men 19-50 years
Omega 6	NA	5.58% 0.95g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.7% 80g	51% 66.5g	130g per day for Men 19-50 years
Sugars	106% 76.6g	41% 29.8g	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	40.5% 29.4g	NA	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	% 28g	NA	g per day for Men 19-50 years
Sucrose	% 19g	NA	g per day for Men 19-50 years
Fiber	10% 3.83g	47.4% 18g	38g per day for Men 19-50 years
Protein	0.8% 0.45g	13.7% 7.68g	56g per day for Men 19-50 years

Vitamins

	Cran Pomegranate OCEAN SPRAY	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0.71% 6.4μg	744% 6696μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	27.7% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.04% 0.17mg	41.4% 6.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	32.4% 1.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	103% 1.34mg	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	6.4% 25.5μg	27% 108μg	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	192% 173mg	36% 32.4mg	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	0% 0mg	59.2% 8.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.53% 0.64μg	98% 118μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cran Pomegranate OCEAN SPRAY	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	6.4% 0.057mg	139% 1.25mg	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	9.57% 0.77mg	96% 7.68mg	8mg per day for Men 19-50 years
Magnesium	1.5% 6.4mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	5% 0.11mg	235% 5.4mg	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	0.91% 6.4mg	41% 288mg	700mg per day for Men 19-50 years
Potassium	2.07% 70.2mg	63% 2148mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	8.73% 4.8μg	55μg per day for Men 19-50 years
Sodium	5.1% 76.6mg	194% 2904mg	1500mg per day for Men 19-50 years
Zinc	1.16% 0.13mg	28.4% 3.12mg	11mg per day for Men 19-50 years
Water	15% 555g	30% 1115g	3700g per day for Men 19-50 years

Cran Pomegranate OCEAN SPRAY VS Canned Carrots With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cran Pomegranate OCEAN SPRAY or Canned Carrots with Salt?

Lets compare vitamin content per 300 calories of Cran Pomegranate OCEAN SPRAY vs Canned Carrots with Salt:

• 300 calories of Cran Pomegranate OCEAN SPRAY have 5.3 times more Vitamin C than Canned Carrots with Salt.
• While 300 kcal of Drained Canned Carrots with Salt contain 1049 times more Vitamin A, more Vitamin B1, more Vitamin B2, 39.9 times more Vitamin B3, more Vitamin B6, 4.2 times more Vitamin B9, more Vitamin E and 184.2 times more Vitamin K than Cran Pomegranate OCEAN SPRAY.
• 300 calories of Cran Pomegranate OCEAN SPRAY have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin E and Vitamin K
• Both Cran Pomegranate OCEAN SPRAY as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cran Pomegranate OCEAN SPRAY vs Canned Carrots with Salt:

• 300 kcal of Drained Canned Carrots with Salt contain 23.5 times more Calcium, 21.7 times more Copper, 10 times more Iron, 15 times more Magnesium, 47 times more Manganese, 45.1 times more Phosphorus, 30.6 times more Potassium, more Selenium, 37.9 times more Sodium, 24.4 times more Zinc and 2 times more Water than Cran Pomegranate OCEAN SPRAY.
• 300 calories of Cran Pomegranate OCEAN SPRAY lack sufficient amounts of Calcium, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cran Pomegranate OCEAN SPRAY have 1.2 times more Carbohydrate and 2.6 times more Sugars than Canned Carrots with Salt.
• While 300 kcal of Drained Canned Carrots with Salt contain 4.7 times more Fiber and 17.2 times more Protein than Cran Pomegranate OCEAN SPRAY.
• Both Cran Pomegranate OCEAN SPRAY and Canned Carrots with Salt offer comparable quantities of Energy per 300 calories.
• 300 calories of Cran Pomegranate OCEAN SPRAY provide inadequate amounts of Protein