Comparing Nutrients in 500 calories Boiled Carrots VS Cranberry juice cocktail, frozen concentrate

Weight per 500 calories

• Boiled Carrots: 1429g
• Cranberry juice cocktail, frozen concentrate: 249g

Cranberry juice cocktail, frozen concentrate has 5.7 times more energy per unit of mass than Boiled and Drained Carrots, which is above average in comparison to other foods. Boiled Carrots having low energy density.

Which food has more nutrients per 500 calories - Boiled Carrots or Cranberry juice cocktail, frozen concentrate?

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Cranberry juice cocktail, frozen concentrate	0%	0%	100%

Macro Nutrients

	Boiled Carrots	Cranberry juice cocktail, frozen concentrate	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% 0g	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	98% 128g	130g per day for Men 19-50 years
Sugars	68% 49.3g	146% 106g	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	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	% 5.7g	NA	g per day for Men 19-50 years
Sucrose	% 38.6g	NA	g per day for Men 19-50 years
Fiber	113% 43g	1.3% 0.5g	38g per day for Men 19-50 years
Protein	19.4% 11g	0.22% 0.12g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Cranberry juice cocktail, frozen concentrate	Recommended Dietary Allowance
Vitamin A	1352% 12171μg	0.55% 4.98μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78.6% 0.94mg	4.77% 0.057mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.4% 0.63mg	6.12% 0.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.6% 9.2mg	0.62% 0.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.3% 3.3mg	24.2% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.2mg	9.38% 0.12mg	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	0% 0μg	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	127% 114mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	98% 14.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	163% 196μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Cranberry juice cocktail, frozen concentrate	Recommended Dietary Allowance
Calcium	43% 429mg	2.74% 27.4mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	5.53% 0.05mg	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	9.33% 0.75mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	2.96% 12.4mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	15% 0.35mg	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	1.78% 12.4mg	700mg per day for Men 19-50 years
Potassium	99% 3357mg	3.6% 122mg	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	0.66% 9.95mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	1.6% 0.17mg	11mg per day for Men 19-50 years
Water	35% 1288g	3.25% 120g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Carrots vs Cranberry juice cocktail, frozen concentrate:

• Boiled and Drained Carrots have 2446.5 times more Vitamin A, 16.5 times more Vitamin B1, 7.9 times more Vitamin B2, 92.6 times more Vitamin B3, 2.7 times more Vitamin B5, 17.9 times more Vitamin B6 and more Vitamin B9 than Cranberry juice cocktail, frozen concentrate.
• While Cranberry juice cocktail, frozen concentrate contains 2.2 times more Vitamin C than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Cranberry juice cocktail, frozen concentrate have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Boiled Carrots vs Cranberry juice cocktail, frozen concentrate:

• Boiled and Drained Carrots have 15.7 times more Calcium, 4.9 times more Copper, 6.5 times more Iron, 11.5 times more Magnesium, 6.4 times more Manganese, 34.5 times more Phosphorus, 27.5 times more Potassium, more Selenium, 83.3 times more Sodium, 16.4 times more Zinc and 10.7 times more Water than Cranberry juice cocktail, frozen concentrate.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Carrots have 86.1 times more Fiber and 87.3 times more Protein than Cranberry juice cocktail, frozen concentrate.
• While Cranberry juice cocktail, frozen concentrate contains 2.1 times more Sugars than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Cranberry juice cocktail, frozen concentrate have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Boiled and Drained Carrots as well as Cranberry juice cocktail, frozen concentrate have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.