Comparing Nutrients in 500 calories Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium VS Carrots

Weight per 500 calories

• Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium: 1111g
• Carrots: 1220g

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

Which food has more nutrients per 500 calories - Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium	2%	2%	96%
Carrots	8%	5%	87%

Macro Nutrients

	Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium	Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.37% 1.33g	3% 2.93g	97g per day for Men 19-50 years
Saturated Fat	0.069% 0.022g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.52% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.065% 0.011g	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	93% 121g	90% 117g	130g per day for Men 19-50 years
Sugars	150% 109g	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	87.4% 63.3g	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	% 44.4g	% 7.2g	g per day for Men 19-50 years
Sucrose	% 1.1g	% 43.8g	g per day for Men 19-50 years
Fiber	2.92% 1.1g	90% 34g	38g per day for Men 19-50 years
Protein	5.36% 3g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium	Carrots	Recommended Dietary Allowance
Vitamin A	1.23% 11μg	1131% 10183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.63% 0.056mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	54.4% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.53% 1.04mg	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	15.4% 0.2mg	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	50% 200μg	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	389% 350mg	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	0.74% 0.11mg	53.7% 8.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium	Carrots	Recommended Dietary Allowance
Calcium	21% 211mg	40.2% 402mg	1000mg per day for Men 19-50 years
Copper	19.8% 0.18mg	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% 0.89mg	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	35% 146mg	420mg per day for Men 19-50 years
Manganese	32.4% 0.74mg	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	12.7% 89mg	61% 427mg	700mg per day for Men 19-50 years
Potassium	25% 844mg	115% 3902mg	3400mg per day for Men 19-50 years
Selenium	2.02% 1.1μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	4.44% 66.7mg	56% 841mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	26.6% 984g	29% 1077g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium vs Carrots:

• Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium has 4.9 times more Vitamin C than Raw Carrots.
• While Raw Carrots contain 916.5 times more Vitamin A, 14.5 times more Vitamin B1, 4.2 times more Vitamin B2, 11.5 times more Vitamin B3, 8.4 times more Vitamin B6, 72.4 times more Vitamin E and more Vitamin K than Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium.
• Both Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium and Raw Carrots have similar amounts of Vitamin B9 per 500 kcal.
• Both Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium vs Carrots:

• Raw Carrots contain 1.9 times more Calcium, 3.1 times more Copper, 4.1 times more Iron, 2.6 times more Magnesium, 2.3 times more Manganese, 4.8 times more Phosphorus, 4.6 times more Potassium, 12.6 times more Sodium and 5.3 times more Zinc than Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium.
• Both Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium and Raw Carrots have similar amounts of Water per 500 kcal.
• Both Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium as well as Raw Carrots have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium has 1.9 times more Sugars and 9.4 times more Fructose than Raw Carrots.
• While Raw Carrots contain 109.8 times more Omega 6, 30.7 times more Fiber and 3.8 times more Protein than Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium.
• Both Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium and Raw Carrots have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.