Comparing Nutrients in 300 calories Sweetened Dried Cranberries VS Carrots

Weight per 300 calories

• Sweetened Dried Cranberries: 97g
• Carrots: 732g

Sweetened Dried Cranberries have 7.5 times more energy per 100g than Carrots. It has high energy density when compared to other foods. Raw Carrots having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Sweetened Dried Cranberries	0%	3%	97%
Carrots	8%	5%	87%

Macro Nutrients

	Sweetened Dried Cranberries	Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.06g	1.8% 1.76g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.086g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	1.4% 0.022g	0.91% 0.015g	1.6g per day for Men 19-50 years
Omega 6	0.91% 0.15g	4.3% 0.73g	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	54% 70g	130g per day for Men 19-50 years
Sugars	97% 70.7g	48% 34.7g	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	5.55% 4.02g	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	% 4.3g	g per day for Men 19-50 years
Sucrose	% 15.4g	% 26.3g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	54% 20.5g	38g per day for Men 19-50 years
Protein	0.3% 0.17g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Sweetened Dried Cranberries	Carrots	Recommended Dietary Allowance
Vitamin A	0.22% 1.95μg	679% 6110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.06% 0.013mg	40.2% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.1% 0.027mg	32.6% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.34% 0.53mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.85% 0.037mg	77.7% 1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	54% 16.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	0% 0μg	34.8% 139μg	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	48% 43mg	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	32% 4.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.17% 7.4μg	80.5% 97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Dried Cranberries	Carrots	Recommended Dietary Allowance
Calcium	0.88% 8.77mg	24% 241mg	1000mg per day for Men 19-50 years
Copper	6.8% 0.061mg	36.6% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.59% 23.4μg	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	27.4% 2.2mg	8mg per day for Men 19-50 years
Magnesium	0.93% 3.9mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	7.62% 0.18mg	45.5% 1.05mg	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	36.6% 256mg	700mg per day for Men 19-50 years
Potassium	1.4% 47.7mg	69% 2341mg	3400mg per day for Men 19-50 years
Selenium	1.06% 0.58μg	1.33% 0.73μg	55μg per day for Men 19-50 years
Sodium	0.32% 4.87mg	33.7% 505mg	1500mg per day for Men 19-50 years
Zinc	0.89% 0.097mg	16% 1.76mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	17.5% 646g	3700g per day for Men 19-50 years

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

• Raw Carrots contain 3136.3 times more Vitamin A, 38.1 times more Vitamin B1, 15.6 times more Vitamin B2, 13.5 times more Vitamin B3, 27.3 times more Vitamin B6, more Vitamin B9, 221.6 times more Vitamin C, 2.4 times more Vitamin E and 13 times more Vitamin K than Sweetened Dried Cranberries.
• Both Sweetened Dried Cranberries as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Raw Carrots contain 27.5 times more Calcium, 5.4 times more Copper, 5.8 times more Iron, 22.5 times more Magnesium, 6 times more Manganese, 32.9 times more Phosphorus, 49.1 times more Potassium, 103.7 times more Sodium, 18 times more Zinc and 42 times more Water than Sweetened Dried Cranberries.
• Both Sweetened Dried Cranberries as well as Raw Carrots have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Sweetened Dried Cranberries have 2 times more Sugars and 6.5 times more Fructose than Raw Carrots.
• While Raw Carrots contain 4.7 times more Omega 6, 4 times more Fiber and 41.1 times more Protein than Sweetened Dried Cranberries.
• Both Sweetened Dried Cranberries and Raw Carrots have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Sweetened Dried Cranberries as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.