Comparing Nutrients in 300 calories Canned Carrots with Liquids and Salt VS Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY

Weight per 300 calories

• Canned Carrots with Liquids and Salt: 1304g
• Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY: 1154g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 300 calories - Canned Carrots with Liquids and Salt or Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY?

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY	11%	0%	89%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.83g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	1% 0.33g	0.036% 0.012g	32g per day for Men 19-50 years
Omega 3	6.52% 0.1g	NA	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70g	51.2% 66.6g	130g per day for Men 19-50 years
Sugars	44.3% 32g	80% 58g	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	NA	46% 33.5g	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	NA	% 19.6g	g per day for Men 19-50 years
Sucrose	NA	% 2.3g	g per day for Men 19-50 years
Fiber	61.8% 23.5g	21.3% 8.08g	38g per day for Men 19-50 years
Protein	13.5% 7.57g	15% 8.42g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY	Recommended Dietary Allowance
Vitamin A	888% 7996μg	1.3% 11.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.7% 0.25mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.3% 5.5mg	1.88% 0.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.3% 1.8mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	112% 1.46mg	0% 0mg	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	26% 104μg	NA	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	29% 26mg	422% 380mg	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	63.5% 9.52mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	107% 128μg	0.96% 1.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY	Recommended Dietary Allowance
Calcium	40.4% 404mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	149% 1.34mg	11.5% 0.1mg	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	84.8% 6.8mg	5.77% 0.46mg	8mg per day for Men 19-50 years
Magnesium	28% 117mg	8.24% 34.6mg	420mg per day for Men 19-50 years
Manganese	255% 5.87mg	15.6% 0.36mg	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	37.3% 261mg	6.6% 46mg	700mg per day for Men 19-50 years
Potassium	66.4% 2257mg	16% 542mg	3400mg per day for Men 19-50 years
Selenium	9.5% 5.2μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	209% 3130mg	1.54% 23mg	1500mg per day for Men 19-50 years
Zinc	34.4% 3.8mg	2.1% 0.23mg	11mg per day for Men 19-50 years
Water	32.8% 1213g	29.3% 1082g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Carrots with Liquids and Salt vs Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY:

• Canned Carrots Solids and Liquids with Salt have 693 times more Vitamin A, more Vitamin B1, more Vitamin B2, 18.3 times more Vitamin B3, more Vitamin B6, more Vitamin E and 110.8 times more Vitamin K than Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY.
• While Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY contains 14.6 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Carrots with Liquids and Salt vs Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY:

• Canned Carrots Solids and Liquids with Salt have 8.8 times more Calcium, 12.9 times more Copper, 14.7 times more Iron, 3.4 times more Magnesium, 16.4 times more Manganese, 5.7 times more Phosphorus, 4.2 times more Potassium, more Selenium, 135.7 times more Sodium and 16.4 times more Zinc than Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY.
• Both Canned Carrots Solids and Liquids with Salt and Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY have similar amounts of Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Carrots Solids and Liquids with Salt have 2.9 times more Fiber than Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY.
• While Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY contains 1.8 times more Sugars than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Canned Carrots Solids and Liquids with Salt as well as Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.