Comparing Nutrients in 300 calories Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY VS Boiled Carrots

Weight per 300 calories

• Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY: 1154g
• Boiled Carrots: 857g

Boiled and Drained Carrots have 1.3 times more energy per unit of mass than Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY, which is low in comparison to other foods. Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY having very low energy density.

Which food has more nutrients per 300 calories - Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY or Boiled Carrots?

Macros Ratio

	Protein	Fat	Carbs
Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY	11%	0%	89%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY	Boiled Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	0.036% 0.012g	0.8% 0.26g	32g per day for Men 19-50 years
Omega 3	NA	0.54% 0.009g	1.6g per day for Men 19-50 years
Omega 6	NA	4.4% 0.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.2% 66.6g	54% 70.5g	130g per day for Men 19-50 years
Sugars	80% 58g	40.8% 29.6g	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	46% 33.5g	4.26% 3.1g	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	% 19.6g	% 3.43g	g per day for Men 19-50 years
Sucrose	% 2.3g	% 23g	g per day for Men 19-50 years
Fiber	21.3% 8.08g	67.7% 25.7g	38g per day for Men 19-50 years
Protein	15% 8.42g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	1.3% 11.5μg	811% 7303μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	47% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.88% 0.3mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	39.8% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	101% 1.3mg	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	30% 120μg	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	422% 380mg	34.3% 31mg	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% 8.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.96% 1.15μg	98% 117μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY	Boiled Carrots	Recommended Dietary Allowance
Calcium	4.6% 46mg	25.7% 257mg	1000mg per day for Men 19-50 years
Copper	11.5% 0.1mg	16% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	10% 407μg	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	5.77% 0.46mg	36.4% 2.9mg	8mg per day for Men 19-50 years
Magnesium	8.24% 34.6mg	20.4% 85.7mg	420mg per day for Men 19-50 years
Manganese	15.6% 0.36mg	57.8% 1.33mg	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	6.6% 46mg	36.7% 257mg	700mg per day for Men 19-50 years
Potassium	16% 542mg	59.2% 2014mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	1.54% 23mg	33% 497mg	1500mg per day for Men 19-50 years
Zinc	2.1% 0.23mg	15.6% 1.7mg	11mg per day for Men 19-50 years
Water	29.3% 1082g	21% 773g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY vs Boiled Carrots:

• Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY has 12.3 times more Vitamin C than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 632.9 times more Vitamin A, more Vitamin B1, more Vitamin B2, 18.4 times more Vitamin B3, more Vitamin B6, more Vitamin E and 101.8 times more Vitamin K than Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY.
• Both Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY vs Boiled Carrots:

• Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY has 1.4 times more Water than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 5.6 times more Calcium, 1.4 times more Copper, 6.3 times more Iron, 2.5 times more Magnesium, 3.7 times more Manganese, 5.6 times more Phosphorus, 3.7 times more Potassium, more Selenium, 21.5 times more Sodium and 7.4 times more Zinc than Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY.

Comparison of macro-nutrients per 300 calories:

• Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY has 2 times more Sugars, 10.8 times more Fructose and 1.3 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 3.2 times more Fiber than Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY.
• Both Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY and Boiled and Drained Carrots have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY as well as Boiled and Drained Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.