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

Weight per 300 calories

• Carrots: 732g
• Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY: 1154g

Carrots have 1.6 times more energy per 100g than Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY. It has low energy density when compared to other foods. Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY	11%	0%	89%

Macro Nutrients

	Carrots	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	1.8% 1.76g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.73% 0.23g	0.036% 0.012g	32g per day for Men 19-50 years
Omega 3	0.91% 0.015g	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	48% 34.7g	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	5.55% 4.02g	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	% 4.3g	% 19.6g	g per day for Men 19-50 years
Sucrose	% 26.3g	% 2.3g	g per day for Men 19-50 years
Fiber	54% 20.5g	21.3% 8.08g	38g per day for Men 19-50 years
Protein	12% 6.8g	15% 8.42g	56g per day for Men 19-50 years

Vitamins

	Carrots	Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY	Recommended Dietary Allowance
Vitamin A	679% 6110μg	1.3% 11.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.2% 0.48mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.6% 0.42mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	1.88% 0.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77.7% 1mg	0% 0mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	54% 16.2μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	34.8% 139μg	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	48% 43mg	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	32% 4.83mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	80.5% 97μg	0.96% 1.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY	Recommended Dietary Allowance
Calcium	24% 241mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	36.6% 0.33mg	11.5% 0.1mg	0.9mg per day for Men 19-50 years
Fluoride	0.59% 23.4μg	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	27.4% 2.2mg	5.77% 0.46mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	8.24% 34.6mg	420mg per day for Men 19-50 years
Manganese	45.5% 1.05mg	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	36.6% 256mg	6.6% 46mg	700mg per day for Men 19-50 years
Potassium	69% 2341mg	16% 542mg	3400mg per day for Men 19-50 years
Selenium	1.33% 0.73μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	33.7% 505mg	1.54% 23mg	1500mg per day for Men 19-50 years
Zinc	16% 1.76mg	2.1% 0.23mg	11mg per day for Men 19-50 years
Water	17.5% 646g	29.3% 1082g	3700g per day for Men 19-50 years

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

• Raw Carrots have 529.5 times more Vitamin A, more Vitamin B1, more Vitamin B2, 24 times more Vitamin B3, more Vitamin B6, more Vitamin E and 83.7 times more Vitamin K than Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY.
• While Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY contains 8.8 times more Vitamin C than Raw Carrots.
• Both Raw Carrots 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 Carrots vs Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY:

• Raw Carrots have 5.2 times more Calcium, 3.2 times more Copper, 4.8 times more Iron, 2.5 times more Magnesium, 2.9 times more Manganese, 5.5 times more Phosphorus, 4.3 times more Potassium, 21.9 times more Sodium and 7.6 times more Zinc than Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY.
• While Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY contains 1.7 times more Water than Raw Carrots.
• Both Raw Carrots as well as Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Carrots have 2.5 times more Fiber than Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY.
• While Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY contains 1.7 times more Sugars and 8.3 times more Fructose than Raw Carrots.
• Both Raw Carrots and Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Raw Carrots as well as Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.