Comparing Nutrients in 500 calories Cran Cherry OCEAN SPRAY VS Carrots

Weight per 500 calories

• Cran Cherry OCEAN SPRAY: 1087g
• Carrots: 1220g

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

Which food has more nutrients per 500 calories - Cran Cherry OCEAN SPRAY or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Cran Cherry OCEAN SPRAY	1%	0%	99%
Carrots	8%	5%	87%

Macro Nutrients

	Cran Cherry OCEAN SPRAY	Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	3% 2.93g	97g per day for Men 19-50 years
Saturated Fat	0.034% 0.011g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	NA	1.52% 0.024g	1.6g per day for Men 19-50 years
Omega 6	NA	7.17% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	107% 139g	90% 117g	130g per day for Men 19-50 years
Sugars	183% 133g	79.7% 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	91% 66.3g	9.25% 6.7g	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	% 63g	% 7.2g	g per day for Men 19-50 years
Sucrose	% 3.26g	% 43.8g	g per day for Men 19-50 years
Fiber	17% 6.52g	90% 34g	38g per day for Men 19-50 years
Protein	3.7% 2.07g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Cran Cherry OCEAN SPRAY	Carrots	Recommended Dietary Allowance
Vitamin A	2.4% 21.7μg	1131% 10183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	54.4% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.77% 0.28mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	66.6% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	90% 27μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	59.8% 239μg	58% 232μg	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	295% 265mg	80% 72mg	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	0% 0mg	53.7% 8.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.91% 1.1μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cran Cherry OCEAN SPRAY	Carrots	Recommended Dietary Allowance
Calcium	3.26% 32.6mg	40.2% 402mg	1000mg per day for Men 19-50 years
Copper	11% 0.098mg	61% 0.55mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.98% 39μg	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	11% 0.87mg	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	35% 146mg	420mg per day for Men 19-50 years
Manganese	12.8% 0.29mg	76% 1.74mg	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	3.1% 21.7mg	61% 427mg	700mg per day for Men 19-50 years
Potassium	7.67% 261mg	115% 3902mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	5.07% 76mg	56% 841mg	1500mg per day for Men 19-50 years
Zinc	2.96% 0.33mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	25.6% 946g	29% 1077g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cran Cherry OCEAN SPRAY vs Carrots:

• Cran Cherry OCEAN SPRAY has 3.7 times more Vitamin C than Raw Carrots.
• While Raw Carrots contain 468.4 times more Vitamin A, more Vitamin B1, more Vitamin B2, 42.4 times more Vitamin B3, more Vitamin B6, more Vitamin E and 148.1 times more Vitamin K than Cran Cherry OCEAN SPRAY.
• Both Cran Cherry OCEAN SPRAY and Raw Carrots have similar amounts of Vitamin B9 per 500 kcal.
• Both Cran Cherry OCEAN SPRAY as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cran Cherry OCEAN SPRAY vs Carrots:

• Raw Carrots contain 12.3 times more Calcium, 5.6 times more Copper, 4.2 times more Iron, 13.5 times more Magnesium, 5.9 times more Manganese, 19.6 times more Phosphorus, 15 times more Potassium, 11.1 times more Sodium and 9 times more Zinc than Cran Cherry OCEAN SPRAY.
• Both Cran Cherry OCEAN SPRAY and Raw Carrots have similar amounts of Water per 500 kcal.
• Both Cran Cherry OCEAN SPRAY as well as Raw Carrots have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cran Cherry OCEAN SPRAY has 2.3 times more Sugars and 9.9 times more Fructose than Raw Carrots.
• While Raw Carrots contain 5.2 times more Fiber and 5.5 times more Protein than Cran Cherry OCEAN SPRAY.
• Both Cran Cherry OCEAN SPRAY and Raw Carrots have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Cran Cherry OCEAN SPRAY as well as Raw Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.