Comparing Nutrients in 500 calories Boiled Carrots VS Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY

Weight per 500 calories

• Boiled Carrots: 1429g
• Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY: 1923g

Boiled Carrots have 1.3 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 500 calories - Boiled Carrots or Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY?

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY	11%	0%	89%

Macro Nutrients

	Boiled Carrots	Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.65% 2.57g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	1.34% 0.43g	0.06% 0.019g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	NA	1.6g per day for Men 19-50 years
Omega 6	7.3% 1.24g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	85.4% 111g	130g per day for Men 19-50 years
Sugars	68% 49.3g	133% 97g	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	7.1% 5.14g	77% 55.8g	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	% 5.7g	% 32.7g	g per day for Men 19-50 years
Sucrose	% 38.6g	% 3.85g	g per day for Men 19-50 years
Fiber	113% 43g	35.4% 13.5g	38g per day for Men 19-50 years
Protein	19.4% 11g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY	Recommended Dietary Allowance
Vitamin A	1352% 12171μg	2.14% 19.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78.6% 0.94mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.4% 0.63mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.6% 9.2mg	3.13% 0.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.3% 3.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.2mg	0% 0mg	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	50% 200μg	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	57% 51.4mg	703% 633mg	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	98% 14.7mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	163% 196μg	1.6% 1.92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY	Recommended Dietary Allowance
Calcium	43% 429mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	19.2% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	17% 679μg	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	60.7% 4.86mg	9.6% 0.77mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	13.7% 57.7mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	26% 0.6mg	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	61.2% 429mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	99% 3357mg	26.6% 904mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	55.2% 829mg	2.56% 38.5mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	3.5% 0.38mg	11mg per day for Men 19-50 years
Water	35% 1288g	48.8% 1804g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Carrots vs Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY:

• Boiled and Drained Carrots have 632.9 times more Vitamin A, more Vitamin B1, more Vitamin B2, 18.4 times more Vitamin B3, more Vitamin B6, more Vitamin E and 101.8 times more Vitamin K than Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY.
• While Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY contains 12.3 times more Vitamin C than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Carrots vs Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY:

• Boiled and Drained Carrots have 5.6 times more Calcium, 1.4 times more Copper, 6.3 times more Iron, 2.5 times more Magnesium, 3.7 times more Manganese, 5.6 times more Phosphorus, 3.7 times more Potassium, more Selenium, 21.5 times more Sodium and 7.4 times more Zinc than Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY.
• While Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY contains 1.4 times more Water than Boiled and Drained Carrots.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Carrots have 3.2 times more Fiber than Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY.
• While Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY contains 2 times more Sugars, 10.8 times more Fructose and 1.3 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Boiled and Drained Carrots as well as Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.