Comparing Nutrients in 300 calories Cranberries VS Carrots

Weight per 300 calories

• Cranberries: 652g
• Carrots: 732g

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

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

Macros Ratio

	Protein	Fat	Carbs
Cranberries	4%	2%	94%
Carrots	8%	5%	87%

Macro Nutrients

	Cranberries	Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.87% 0.85g	1.8% 1.76g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	8.97% 0.14g	0.91% 0.015g	1.6g per day for Men 19-50 years
Omega 6	1.27% 0.22g	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	60% 78g	54% 70g	130g per day for Men 19-50 years
Sugars	38.4% 28g	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	6.03% 4.37g	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	% 22.4g	% 4.3g	g per day for Men 19-50 years
Sucrose	% 1.04g	% 26.3g	g per day for Men 19-50 years
Fiber	61.8% 23.5g	54% 20.5g	38g per day for Men 19-50 years
Protein	5.36% 3g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Cranberries	Carrots	Recommended Dietary Allowance
Vitamin A	2.17% 19.6μg	679% 6110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.52% 0.078mg	40.2% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	32.6% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.66mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.5% 1.92mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.6% 0.37mg	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	1.63% 6.52μg	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	101% 91mg	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	57.4% 8.6mg	32% 4.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27% 32.6μg	80.5% 97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cranberries	Carrots	Recommended Dietary Allowance
Calcium	5.2% 52mg	24% 241mg	1000mg per day for Men 19-50 years
Copper	40.6% 0.37mg	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	18.8% 1.5mg	27.4% 2.2mg	8mg per day for Men 19-50 years
Magnesium	9.3% 39mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	75.7% 1.74mg	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	10.2% 71.7mg	36.6% 256mg	700mg per day for Men 19-50 years
Potassium	15.3% 522mg	69% 2341mg	3400mg per day for Men 19-50 years
Selenium	1.2% 0.65μg	1.33% 0.73μg	55μg per day for Men 19-50 years
Sodium	0.87% 13mg	33.7% 505mg	1500mg per day for Men 19-50 years
Zinc	5.34% 0.59mg	16% 1.76mg	11mg per day for Men 19-50 years
Water	15.4% 569g	17.5% 646g	3700g per day for Men 19-50 years

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

• Raw Cranberries have 2.1 times more Vitamin C and 1.8 times more Vitamin E than Raw Carrots.
• While Raw Carrots contain 312.3 times more Vitamin A, 6.2 times more Vitamin B1, 3.3 times more Vitamin B2, 10.9 times more Vitamin B3, 2.7 times more Vitamin B6, 21.3 times more Vitamin B9 and 3 times more Vitamin K than Raw Cranberries.
• Both Raw Cranberries and Raw Carrots have similar amounts of Vitamin B5 per 300 kcal.
• Both Raw Cranberries as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cranberries vs Carrots:

• Raw Cranberries have 1.7 times more Manganese than Raw Carrots.
• While Raw Carrots contain 4.6 times more Calcium, 1.5 times more Iron, 2.2 times more Magnesium, 3.6 times more Phosphorus, 4.5 times more Potassium, 38.7 times more Sodium and 3 times more Zinc than Raw Cranberries.
• Both Raw Cranberries and Raw Carrots have similar amounts of Copper and Water per 300 kcal.
• Both Raw Cranberries as well as Raw Carrots have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Cranberries have 9.8 times more Omega 3 than Raw Carrots.
• While Raw Carrots contain 3.4 times more Omega 6 and 2.3 times more Protein than Raw Cranberries.
• Both Raw Cranberries and Raw Carrots have similar amounts of Energy, Carbohydrate, Sugars, Fructose and Fiber per 300 kcal.
• Both Raw Cranberries as well as Raw Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.