Comparing Nutrients in 500 calories Canned Cranberry Sauce sweetened VS Frozen Carrots

Weight per 500 calories

• Canned Cranberry Sauce sweetened: 315g
• Frozen Carrots: 1389g

Canned Cranberry Sauce sweetened has 4.4 times more energy per 100g than Frozen Carrots. It has above average energy density when compared to other foods. Frozen Carrots, Unprepared having low energy density.

Discover which food has more nutrients per 500 calories - Canned Cranberry Sauce sweetened or Frozen Carrots?

Macros Ratio

	Protein	Fat	Carbs
Canned Cranberry Sauce sweetened	2%	1%	97%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Canned Cranberry Sauce sweetened	Frozen Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.47g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	0.069% 0.022g	2.04% 0.65g	32g per day for Men 19-50 years
Omega 3	2.36% 0.038g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	20% 3.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 127g	84.4% 110g	130g per day for Men 19-50 years
Sugars	138% 100g	91% 66g	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	42.3% 30.7g	5.94% 4.3g	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	% 54.7g	% 5.56g	g per day for Men 19-50 years
Sucrose	% 0.31g	% 56.3g	g per day for Men 19-50 years
Fiber	9.1% 3.46g	121% 46g	38g per day for Men 19-50 years
Protein	5.05% 2.83g	19.3% 11g	56g per day for Men 19-50 years

Vitamins

	Canned Cranberry Sauce sweetened	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0.7% 6.3μg	1096% 9861μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.93% 0.047mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.08% 0.066mg	39.5% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.97% 0.31mg	40.3% 6.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.4% 0.044mg	101% 1.3mg	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	0.79% 3.14μg	34.7% 139μg	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	3.5% 3.14mg	38.6% 34.7mg	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	19.5% 2.92mg	52.8% 7.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.67% 4.4μg	204% 244μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Cranberry Sauce sweetened	Frozen Carrots	Recommended Dietary Allowance
Calcium	0.94% 9.43mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	9.1% 0.082mg	114% 1.03mg	0.9mg per day for Men 19-50 years
Fluoride	0.15% 5.97μg	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	16% 1.3mg	76.4% 6.1mg	8mg per day for Men 19-50 years
Magnesium	1.5% 6.3mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	103% 2.38mg	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	1.8% 12.6mg	65.5% 458mg	700mg per day for Men 19-50 years
Potassium	2.6% 88mg	96% 3264mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.26μg	17.7% 9.72μg	55μg per day for Men 19-50 years
Sodium	1.05% 15.7mg	63% 944mg	1500mg per day for Men 19-50 years
Zinc	0.86% 0.094mg	41.7% 4.6mg	11mg per day for Men 19-50 years
Water	4.97% 184g	33.8% 1251g	3700g per day for Men 19-50 years

Canned Cranberry Sauce Sweetened VS Frozen Carrots Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Cranberry Sauce sweetened or Frozen Carrots?

Lets compare vitamin content per 500 calories of Canned Cranberry Sauce sweetened vs Frozen Carrots:

• 500 kcal of Frozen Carrots, Unprepared contain 1567.9 times more Vitamin A, 13 times more Vitamin B1, 7.8 times more Vitamin B2, 20.5 times more Vitamin B3, 30 times more Vitamin B6, 44.2 times more Vitamin B9, 11 times more Vitamin C, 2.7 times more Vitamin E and 55.5 times more Vitamin K than Canned Cranberry Sauce sweetened.
• 500 calories of Canned Cranberry Sauce sweetened have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K
• Both Canned Cranberry Sauce sweetened as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Canned Cranberry Sauce sweetened vs Frozen Carrots:

• 500 kcal of Frozen Carrots, Unprepared contain 53 times more Calcium, 12.6 times more Copper, 4.7 times more Iron, 26.5 times more Magnesium, 10.3 times more Manganese, 36.4 times more Phosphorus, 37.1 times more Potassium, 7.7 times more Selenium, 60.1 times more Sodium, 48.6 times more Zinc and 6.8 times more Water than Canned Cranberry Sauce sweetened.
• 500 calories of Canned Cranberry Sauce sweetened lack sufficient amounts of Calcium, Copper, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Cranberry Sauce sweetened have 1.5 times more Sugars and 7.1 times more Fructose than Frozen Carrots.
• While 500 kcal of Frozen Carrots, Unprepared contain 6.3 times more Omega 3, 57.4 times more Omega 6, 13.3 times more Fiber and 3.8 times more Protein than Canned Cranberry Sauce sweetened.
• Both Canned Cranberry Sauce sweetened and Frozen Carrots offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Canned Cranberry Sauce sweetened provide inadequate amounts of Omega 3, Omega 6, Fiber and Protein