Comparing Nutrients in 500 calories Cranberry Juice VS Boiled Carrots

Weight per 500 calories

• Cranberry Juice: 1087g
• Boiled Carrots: 1429g

Cranberry Juice has 1.3 times more energy per 100g than Boiled Carrots. It has low energy density when compared to other foods. Boiled and Drained Carrots having low energy density.

Which food has more nutrients per 500 calories - Cranberry Juice or Boiled Carrots?

Macros Ratio

	Protein	Fat	Carbs
Cranberry Juice	3%	2%	95%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Cranberry Juice	Boiled Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.46% 1.4g	2.65% 2.57g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	1.34% 0.43g	32g per day for Men 19-50 years
Omega 3	19% 0.3g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	2.7% 0.46g	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	102% 133g	90% 117g	130g per day for Men 19-50 years
Sugars	181% 132g	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	10.7% 7.77g	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	% 29.3g	% 5.7g	g per day for Men 19-50 years
Sucrose	% 0g	% 38.6g	g per day for Men 19-50 years
Fiber	2.86% 1.1g	113% 43g	38g per day for Men 19-50 years
Protein	7.57% 4.24g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Cranberry Juice	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	2.4% 21.7μg	1352% 12171μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.15% 0.098mg	78.6% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	48.4% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	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	43.5% 0.57mg	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	2.7% 11μg	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	112% 101mg	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	87% 13mg	98% 14.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46% 55.4μg	163% 196μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cranberry Juice	Boiled Carrots	Recommended Dietary Allowance
Calcium	8.7% 87mg	43% 429mg	1000mg per day for Men 19-50 years
Copper	66.4% 0.6mg	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	34% 2.7mg	60.7% 4.86mg	8mg per day for Men 19-50 years
Magnesium	15.5% 65.2mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	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	20% 141mg	61.2% 429mg	700mg per day for Men 19-50 years
Potassium	24.6% 837mg	99% 3357mg	3400mg per day for Men 19-50 years
Selenium	1.98% 1.1μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	1.45% 21.7mg	55.2% 829mg	1500mg per day for Men 19-50 years
Zinc	9.9% 1.1mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	25.6% 947g	35% 1288g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cranberry Juice vs Boiled Carrots:

• Unsweetened Cranberry Juice has 2 times more Vitamin C than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 559.9 times more Vitamin A, 9.6 times more Vitamin B1, 3.2 times more Vitamin B2, 9.3 times more Vitamin B3, 3.9 times more Vitamin B6, 18.4 times more Vitamin B9 and 3.5 times more Vitamin K than Unsweetened Cranberry Juice.
• Both Unsweetened Cranberry Juice and Boiled and Drained Carrots have similar amounts of Vitamin E per 500 kcal.
• Both Unsweetened Cranberry Juice 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 Cranberry Juice vs Boiled Carrots:

• Unsweetened Cranberry Juice has 2.5 times more Copper than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 4.9 times more Calcium, 1.8 times more Iron, 2.2 times more Magnesium, 3 times more Phosphorus, 4 times more Potassium, 9.2 times more Selenium, 38.1 times more Sodium, 2.6 times more Zinc and 1.4 times more Water than Unsweetened Cranberry Juice.
• Both Unsweetened Cranberry Juice and Boiled and Drained Carrots have similar amounts of Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Unsweetened Cranberry Juice has 21.3 times more Omega 3, 2.7 times more Sugars and 1.5 times more Fructose than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.7 times more Omega 6, 39.4 times more Fiber and 2.6 times more Protein than Unsweetened Cranberry Juice.
• Both Unsweetened Cranberry Juice and Boiled and Drained Carrots have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Unsweetened Cranberry Juice as well as Boiled and Drained Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.