Comparing Nutrients in 5 ounces Cranberry sauce, jellied, canned, OCEAN SPRAY VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Cranberry sauce, jellied, canned, OCEAN SPRAY	3%	0%	97%
Carrots	8%	5%	87%

Macro Nutrients

	Cranberry sauce, jellied, canned, OCEAN SPRAY	Carrots	Recommended Dietary Allowance
Energy	7.82% 227kcal	2% 58kcal	2900kcal per day for Men 19-50 years
Fat	0.058% 0.057g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.031% 0.01g	0.14% 0.045g	32g per day for Men 19-50 years
Omega 3	NA	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	NA	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.3% 57.6g	10.4% 13.6g	130g per day for Men 19-50 years
Sugars	63% 45.6g	9.27% 6.7g	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	19% 14g	1.08% 0.78g	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	% 25.2g	% 0.84g	g per day for Men 19-50 years
Sucrose	% 0.14g	% 5.1g	g per day for Men 19-50 years
Fiber	3.73% 1.4g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	2.66% 1.5g	2.35% 1.3g	56g per day for Men 19-50 years

Vitamins

	Cranberry sauce, jellied, canned, OCEAN SPRAY	Carrots	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	132% 1184μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	7.8% 0.094mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	8.7% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.74% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	15% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	10.5% 3.15μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	6.73% 27μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.57% 1.4mg	9.3% 8.36mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	6.24% 0.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	15.6% 18.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cranberry sauce, jellied, canned, OCEAN SPRAY	Carrots	Recommended Dietary Allowance
Calcium	0.43% 4.25mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	5.5% 0.05mg	7.1% 0.064mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.54μg	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% 0.88mg	5.3% 0.43mg	8mg per day for Men 19-50 years
Magnesium	0.67% 2.83mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	5.24% 0.12mg	8.8% 0.2mg	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	0.81% 5.67mg	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	1.4% 48mg	13.3% 454mg	3400mg per day for Men 19-50 years
Selenium	NA	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	6.52% 98mg	1500mg per day for Men 19-50 years
Zinc	0.39% 0.043mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	2.23% 82.5g	3.4% 125g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cranberry sauce, jellied, canned, OCEAN SPRAY vs Carrots:

• Raw Carrots contain 417.5 times more Vitamin A and 5.9 times more Vitamin C than Cranberry sauce, jellied, canned, OCEAN SPRAY.

Comparing minerals per 5 ounces for Cranberry sauce, jellied, canned, OCEAN SPRAY vs Carrots:

• Cranberry sauce, jellied, canned, OCEAN SPRAY has 2.1 times more Iron than Raw Carrots.
• While Raw Carrots contain 11 times more Calcium, 1.3 times more Copper, 6 times more Magnesium, 1.7 times more Manganese, 8.8 times more Phosphorus, 9.4 times more Potassium, 13.8 times more Sodium, 8 times more Zinc and 1.5 times more Water than Cranberry sauce, jellied, canned, OCEAN SPRAY.

Comparison of macro-nutrients per 5 ounces:

• Cranberry sauce, jellied, canned, OCEAN SPRAY has 3.9 times more Energy, 4.2 times more Carbohydrate, 6.8 times more Sugars and 17.8 times more Fructose than Raw Carrots.
• While Raw Carrots contain 2.8 times more Fiber than Cranberry sauce, jellied, canned, OCEAN SPRAY.
• Both Cranberry sauce, jellied, canned, OCEAN SPRAY and Raw Carrots have similar amounts of Protein per 5 oz.
• Both Cranberry sauce, jellied, canned, OCEAN SPRAY as well as Raw Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.