Comparing Nutrients in 500 calories Sweetened Dried Cranberries VS Carrots

Weight per 500 calories

• Sweetened Dried Cranberries: 162g
• Carrots: 1220g

Sweetened Dried Cranberries have 7.5 times more energy per 100g than Carrots. It has high energy density when compared to other foods. Raw Carrots having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Sweetened Dried Cranberries	0%	3%	97%
Carrots	8%	5%	87%

Macro Nutrients

	Sweetened Dried Cranberries	Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.82% 1.77g	3% 2.93g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	2.33% 0.037g	1.52% 0.024g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.26g	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	103% 134g	90% 117g	130g per day for Men 19-50 years
Sugars	162% 118g	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	60.5% 44g	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	% 48.2g	% 7.2g	g per day for Men 19-50 years
Sucrose	% 25.6g	% 43.8g	g per day for Men 19-50 years
Fiber	22.6% 8.6g	90% 34g	38g per day for Men 19-50 years
Protein	0.49% 0.28g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Sweetened Dried Cranberries	Carrots	Recommended Dietary Allowance
Vitamin A	0.36% 3.25μg	1131% 10183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.76% 0.021mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.045mg	54.4% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.56% 0.89mg	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	4.75% 0.062mg	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	0% 0μg	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	0.36% 0.32mg	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	22.7% 3.4mg	53.7% 8.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.3% 12.3μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Dried Cranberries	Carrots	Recommended Dietary Allowance
Calcium	1.46% 14.6mg	40.2% 402mg	1000mg per day for Men 19-50 years
Copper	11.4% 0.1mg	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	7.9% 0.63mg	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	1.55% 6.5mg	35% 146mg	420mg per day for Men 19-50 years
Manganese	12.7% 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	1.86% 13mg	61% 427mg	700mg per day for Men 19-50 years
Potassium	2.34% 79.5mg	115% 3902mg	3400mg per day for Men 19-50 years
Selenium	1.77% 0.97μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.54% 8.1mg	56% 841mg	1500mg per day for Men 19-50 years
Zinc	1.48% 0.16mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	0.69% 25.6g	29% 1077g	3700g per day for Men 19-50 years

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

• Raw Carrots contain 3136.3 times more Vitamin A, 38.1 times more Vitamin B1, 15.6 times more Vitamin B2, 13.5 times more Vitamin B3, 27.3 times more Vitamin B6, more Vitamin B9, 221.6 times more Vitamin C, 2.4 times more Vitamin E and 13 times more Vitamin K than Sweetened Dried Cranberries.
• Both Sweetened Dried Cranberries as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Raw Carrots contain 27.5 times more Calcium, 5.4 times more Copper, 5.8 times more Iron, 22.5 times more Magnesium, 6 times more Manganese, 32.9 times more Phosphorus, 49.1 times more Potassium, 103.7 times more Sodium, 18 times more Zinc and 42 times more Water than Sweetened Dried Cranberries.
• Both Sweetened Dried Cranberries as well as Raw Carrots have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Sweetened Dried Cranberries have 2 times more Sugars and 6.5 times more Fructose than Raw Carrots.
• While Raw Carrots contain 4.7 times more Omega 6, 4 times more Fiber and 41.1 times more Protein than Sweetened Dried Cranberries.
• Both Sweetened Dried Cranberries and Raw Carrots have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Sweetened Dried Cranberries as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.