Comparing Nutrients in 5 ounces Canned Carrots with Salt VS Canned Cranberry Sauce sweetened

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Canned Cranberry Sauce sweetened	2%	1%	97%

Macro Nutrients

	Canned Carrots with Salt	Canned Cranberry Sauce sweetened	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	7.77% 225kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	0.031% 0.01g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	0.66% 0.11g	0.16% 0.027g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.04% 7.85g	44% 57.3g	130g per day for Men 19-50 years
Sugars	4.85% 3.5g	62% 45g	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	NA	19% 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	NA	% 24.7g	g per day for Men 19-50 years
Sucrose	NA	% 0.14g	g per day for Men 19-50 years
Fiber	5.6% 2.13g	4.1% 1.56g	38g per day for Men 19-50 years
Protein	1.6% 0.91g	2.28% 1.28g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Canned Cranberry Sauce sweetened	Recommended Dietary Allowance
Vitamin A	88% 791μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.13% 0.026mg	1.77% 0.021mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	0.89% 0.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.83% 0.19mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	1.53% 0.02mg	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	3.2% 12.8μg	0.35% 1.4μg	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	4.25% 3.83mg	1.57% 1.4mg	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	7% 1.05mg	8.8% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Canned Cranberry Sauce sweetened	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	16.4% 0.15mg	4.1% 0.037mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.067% 2.7μg	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	11.3% 0.91mg	7.26% 0.58mg	8mg per day for Men 19-50 years
Magnesium	2.7% 11.3mg	0.67% 2.83mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	4.5% 0.1mg	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	4.86% 34mg	0.81% 5.67mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	1.17% 39.7mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	23% 343mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	3.35% 0.37mg	0.39% 0.043mg	11mg per day for Men 19-50 years
Water	3.56% 132g	2.24% 83g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Canned Carrots with Salt vs Canned Cranberry Sauce sweetened:

• Drained Canned Carrots with Salt have 279 times more Vitamin A, 1.4 times more Vitamin B2, 5.5 times more Vitamin B3, 8 times more Vitamin B6, 9 times more Vitamin B9, 2.7 times more Vitamin C and 7 times more Vitamin K than Canned Cranberry Sauce sweetened.
• While Canned Cranberry Sauce sweetened contains 1.3 times more Vitamin E than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt and Canned Cranberry Sauce sweetened have similar amounts of Vitamin B1 per 5 oz.
• Both Drained Canned Carrots with Salt as well as Canned Cranberry Sauce sweetened have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Canned Carrots with Salt vs Canned Cranberry Sauce sweetened:

• Drained Canned Carrots with Salt have 8.3 times more Calcium, 4 times more Copper, 1.6 times more Iron, 4 times more Magnesium, 6.2 times more Manganese, 6 times more Phosphorus, 6.4 times more Potassium, 48.4 times more Sodium, 8.7 times more Zinc and 1.6 times more Water than Canned Cranberry Sauce sweetened.
• Both Drained Canned Carrots with Salt as well as Canned Cranberry Sauce sweetened have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Drained Canned Carrots with Salt have 1.4 times more Fiber than Canned Cranberry Sauce sweetened.
• While Canned Cranberry Sauce sweetened contains 6.4 times more Energy, 7.3 times more Carbohydrate, 12.8 times more Sugars and 1.4 times more Protein than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt as well as Canned Cranberry Sauce sweetened have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.