Comparing Nutrients in 5 ounces Boiled Carrots VS Cranberries

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Cranberries	4%	2%	94%

Macro Nutrients

	Boiled Carrots	Cranberries	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	2.25% 65.2kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.26g	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.043g	0.035% 0.011g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	1.95% 0.031g	1.6g per day for Men 19-50 years
Omega 6	0.73% 0.12g	0.28% 0.047g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.96% 11.7g	13% 17g	130g per day for Men 19-50 years
Sugars	6.75% 4.9g	8.35% 6.05g	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	0.7% 0.51g	1.3% 0.95g	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	% 0.57g	% 4.88g	g per day for Men 19-50 years
Sucrose	% 3.83g	% 0.23g	g per day for Men 19-50 years
Fiber	11% 4.25g	13.4% 5.1g	38g per day for Men 19-50 years
Protein	1.92% 1.08g	1.16% 0.65g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Cranberries	Recommended Dietary Allowance
Vitamin A	134% 1208μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.8% 0.094mg	1.4% 0.017mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.8% 0.062mg	2.2% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	0.89% 0.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.58% 0.33mg	8.36% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.7% 0.22mg	6.2% 0.081mg	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	4.96% 20μg	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	5.67% 5.1mg	22% 20mg	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	9.73% 1.46mg	12.5% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19.4μg	5.9% 7.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Cranberries	Recommended Dietary Allowance
Calcium	4.25% 42.5mg	1.13% 11.3mg	1000mg per day for Men 19-50 years
Copper	2.68% 0.024mg	8.8% 0.079mg	0.9mg per day for Men 19-50 years
Fluoride	1.7% 67.3μg	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	6.02% 0.48mg	4.08% 0.33mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	2.02% 8.5mg	420mg per day for Men 19-50 years
Manganese	9.55% 0.22mg	16.5% 0.38mg	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	6.07% 42.5mg	2.23% 15.6mg	700mg per day for Men 19-50 years
Potassium	9.8% 333mg	3.34% 113mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	5.5% 82.2mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	1.16% 0.13mg	11mg per day for Men 19-50 years
Water	3.45% 128g	3.35% 124g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Cranberries per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Carrots versus 5 oz of Cranberries to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Carrots vs Cranberries:

• 5 ounces of Boiled Carrots have 284 times more Vitamin A, 5.5 times more Vitamin B1, 2.2 times more Vitamin B2, 6.4 times more Vitamin B3, 2.7 times more Vitamin B6, 14 times more Vitamin B9 and 2.7 times more Vitamin K than Cranberries.
• While 5 oz of Raw Cranberries contain 1.3 times more Vitamin B5, 3.9 times more Vitamin C and 1.3 times more Vitamin E than Boiled and Drained Carrots.
• 5 ounces of Cranberries have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9
• Both Boiled and Drained Carrots as well as Raw Cranberries have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Carrots vs Cranberries:

• 5 ounces of Boiled Carrots have 3.8 times more Calcium, 1.5 times more Iron, 1.7 times more Magnesium, 2.7 times more Phosphorus, 2.9 times more Potassium and 29 times more Sodium than Cranberries.
• While 5 oz of Raw Cranberries contain 3.3 times more Copper and 1.7 times more Manganese than Boiled and Drained Carrots.
• Both Boiled Carrots and Cranberries contain similar levels of Water per five ounces.
• 5 ounces of Boiled Carrots lack sufficient amounts of Copper
• 5 ounces of Cranberries lack sufficient amounts of Calcium, Magnesium and Phosphorus
• Both Boiled and Drained Carrots as well as Raw Cranberries lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Cranberries contain 1.5 times more Carbohydrate than Boiled and Drained Carrots.
• Both Boiled Carrots and Cranberries offer comparable quantities of Sugars and Fiber per five ounces.
• Both Boiled and Drained Carrots as well as Raw Cranberries provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in five ounces.