Comparing Nutrients in 500 calories Sweetened Dried Cranberries VS Boiled Carrots

Weight per 500 calories

• Sweetened Dried Cranberries: 162g
• Boiled Carrots: 1429g

Sweetened Dried Cranberries have 8.8 times more energy per 100g than Boiled Carrots. It has high energy density when compared to other foods. Boiled and Drained Carrots having low energy density.

Which food has more nutrients per 500 calories - Sweetened Dried Cranberries or Boiled Carrots?

Macros Ratio

	Protein	Fat	Carbs
Sweetened Dried Cranberries	0%	3%	97%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Sweetened Dried Cranberries	Boiled Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.82% 1.77g	2.65% 2.57g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	1.34% 0.43g	32g per day for Men 19-50 years
Omega 3	2.33% 0.037g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.26g	7.3% 1.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	103% 134g	90% 117g	130g per day for Men 19-50 years
Sugars	162% 118g	68% 49.3g	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	60.5% 44g	7.1% 5.14g	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	% 48.2g	% 5.7g	g per day for Men 19-50 years
Sucrose	% 25.6g	% 38.6g	g per day for Men 19-50 years
Fiber	22.6% 8.6g	113% 43g	38g per day for Men 19-50 years
Protein	0.49% 0.28g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Sweetened Dried Cranberries	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0.36% 3.25μg	1352% 12171μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.76% 0.021mg	78.6% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.045mg	48.4% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.56% 0.89mg	57.6% 9.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	66.3% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.75% 0.062mg	168% 2.2mg	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	0% 0μg	50% 200μg	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	0.36% 0.32mg	57% 51.4mg	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	22.7% 3.4mg	98% 14.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.3% 12.3μg	163% 196μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Dried Cranberries	Boiled Carrots	Recommended Dietary Allowance
Calcium	1.46% 14.6mg	43% 429mg	1000mg per day for Men 19-50 years
Copper	11.4% 0.1mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	17% 679μg	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	7.9% 0.63mg	60.7% 4.86mg	8mg per day for Men 19-50 years
Magnesium	1.55% 6.5mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	12.7% 0.29mg	96% 2.2mg	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	1.86% 13mg	61.2% 429mg	700mg per day for Men 19-50 years
Potassium	2.34% 79.5mg	99% 3357mg	3400mg per day for Men 19-50 years
Selenium	1.77% 0.97μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	0.54% 8.1mg	55.2% 829mg	1500mg per day for Men 19-50 years
Zinc	1.48% 0.16mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	0.69% 25.6g	35% 1288g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Sweetened Dried Cranberries vs Boiled Carrots:

• Boiled and Drained Carrots contain 3748.8 times more Vitamin A, 44.7 times more Vitamin B1, 13.8 times more Vitamin B2, 10.4 times more Vitamin B3, 35.4 times more Vitamin B6, more Vitamin B9, 158.4 times more Vitamin C, 4.3 times more Vitamin E and 15.9 times more Vitamin K than Sweetened Dried Cranberries.
• Both Sweetened Dried Cranberries as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Sweetened Dried Cranberries vs Boiled Carrots:

• Boiled and Drained Carrots contain 29.3 times more Calcium, 2.4 times more Copper, 7.7 times more Iron, 22 times more Magnesium, 7.6 times more Manganese, 33 times more Phosphorus, 42.2 times more Potassium, 10.3 times more Selenium, 102.1 times more Sodium, 17.6 times more Zinc and 50.3 times more Water than Sweetened Dried Cranberries.

Comparison of macro-nutrients per 500 calories:

• Sweetened Dried Cranberries have 2.4 times more Sugars and 8.5 times more Fructose than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 4.8 times more Omega 6, 5 times more Fiber and 39.3 times more Protein than Sweetened Dried Cranberries.
• Both Sweetened Dried Cranberries and Boiled and Drained Carrots have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Sweetened Dried Cranberries as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.