Comparing Nutrients in 300 calories Sweetened Dried Cranberries VS Canned Carrots with Salt

Weight per 300 calories

• Sweetened Dried Cranberries: 97g
• Canned Carrots with Salt: 1200g

Sweetened Dried Cranberries have 12.3 times more energy per 100g than Canned Carrots with Salt. It has high energy density when compared to other foods. Drained Canned Carrots with Salt having very low energy density.

Which food has more nutrients per 300 calories - Sweetened Dried Cranberries or Canned Carrots with Salt?

Macros Ratio

	Protein	Fat	Carbs
Sweetened Dried Cranberries	0%	3%	97%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Sweetened Dried Cranberries	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.06g	2.35% 2.28g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.086g	1.35% 0.43g	32g per day for Men 19-50 years
Omega 3	1.4% 0.022g	8.25% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.91% 0.15g	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	62% 80.6g	51% 66.5g	130g per day for Men 19-50 years
Sugars	97% 70.7g	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	36.3% 26.3g	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	% 29g	NA	g per day for Men 19-50 years
Sucrose	% 15.4g	NA	g per day for Men 19-50 years
Fiber	13.6% 5.16g	47.4% 18g	38g per day for Men 19-50 years
Protein	0.3% 0.17g	13.7% 7.68g	56g per day for Men 19-50 years

Vitamins

	Sweetened Dried Cranberries	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0.22% 1.95μg	744% 6696μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.06% 0.013mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.1% 0.027mg	27.7% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.34% 0.53mg	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	2.85% 0.037mg	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	0% 0μg	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	0.22% 0.19mg	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	13.6% 2.05mg	59.2% 8.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.17% 7.4μg	98% 118μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Dried Cranberries	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	0.88% 8.77mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	6.8% 0.061mg	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	4.75% 0.38mg	96% 7.68mg	8mg per day for Men 19-50 years
Magnesium	0.93% 3.9mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	7.62% 0.18mg	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	1.1% 7.8mg	41% 288mg	700mg per day for Men 19-50 years
Potassium	1.4% 47.7mg	63% 2148mg	3400mg per day for Men 19-50 years
Selenium	1.06% 0.58μg	8.73% 4.8μg	55μg per day for Men 19-50 years
Sodium	0.32% 4.87mg	194% 2904mg	1500mg per day for Men 19-50 years
Zinc	0.89% 0.097mg	28.4% 3.12mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	30% 1115g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Sweetened Dried Cranberries vs Canned Carrots with Salt:

• Drained Canned Carrots with Salt contain 3437.3 times more Vitamin A, 17.1 times more Vitamin B1, 13.2 times more Vitamin B2, 12.4 times more Vitamin B3, 36.3 times more Vitamin B6, more Vitamin B9, 166.3 times more Vitamin C, 4.3 times more Vitamin E and 15.9 times more Vitamin K than Sweetened Dried Cranberries.
• Both Sweetened Dried Cranberries as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Sweetened Dried Cranberries vs Canned Carrots with Salt:

• Drained Canned Carrots with Salt contain 34.2 times more Calcium, 20.3 times more Copper, 20.2 times more Iron, 24.6 times more Magnesium, 30.8 times more Manganese, 37 times more Phosphorus, 45 times more Potassium, 8.2 times more Selenium, 596.3 times more Sodium, 32 times more Zinc and 72.5 times more Water than Sweetened Dried Cranberries.

Comparison of macro-nutrients per 300 calories:

• Sweetened Dried Cranberries have 1.2 times more Carbohydrate and 2.4 times more Sugars than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 5.9 times more Omega 3, 6.1 times more Omega 6, 3.5 times more Fiber and 46.4 times more Protein than Sweetened Dried Cranberries.
• Both Sweetened Dried Cranberries and Drained Canned Carrots with Salt have similar amounts of Energy per 300 kcal.
• Both Sweetened Dried Cranberries as well as Drained Canned Carrots with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.