Comparing Nutrients in 5 ounces Cranberry sauce, jellied, canned, OCEAN SPRAY VS Boiled Green Plantains

Macros Ratio

	Protein	Fat	Carbs
Cranberry sauce, jellied, canned, OCEAN SPRAY	3%	0%	97%
Boiled Green Plantains	4%	1%	95%

Macro Nutrients

	Cranberry sauce, jellied, canned, OCEAN SPRAY	Boiled Green Plantains	Recommended Dietary Allowance
Energy	7.82% 227kcal	5.9% 172kcal	2900kcal per day for Men 19-50 years
Fat	0.058% 0.057g	0.12% 0.11g	97g per day for Men 19-50 years
Saturated Fat	0.031% 0.01g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	NA	2.3% 0.037g	1.6g per day for Men 19-50 years
Omega 6	NA	0.43% 0.074g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	44.3% 57.6g	31.8% 41.3g	130g per day for Men 19-50 years
Sugars	63% 45.6g	4.4% 3.2g	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	0.68% 0.5g	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	% 0.54g	g per day for Men 19-50 years
Sucrose	% 0.14g	% 2.15g	g per day for Men 19-50 years
Fiber	3.73% 1.4g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	2.66% 1.5g	2.76% 1.55g	56g per day for Men 19-50 years

Vitamins

	Cranberry sauce, jellied, canned, OCEAN SPRAY	Boiled Green Plantains	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	7.1% 0.092mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	3.46% 0.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	10.8% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	24% 0.31mg	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	NA	17% 68μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.57% 1.4mg	14.3% 13mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.5% 5.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cranberry sauce, jellied, canned, OCEAN SPRAY	Boiled Green Plantains	Recommended Dietary Allowance
Calcium	0.43% 4.25mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	5.5% 0.05mg	12.6% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	11% 0.88mg	5.3% 0.43mg	8mg per day for Men 19-50 years
Magnesium	0.67% 2.83mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	5.24% 0.12mg	6.7% 0.15mg	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	4.86% 34mg	700mg per day for Men 19-50 years
Potassium	1.4% 48mg	12% 410mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	0.39% 0.043mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	2.23% 82.5g	2.65% 98g	3700g per day for Men 19-50 years

Nutrient Comparison: Cranberry sauce, jellied, canned, OCEAN SPRAY VS Boiled Green Plantains per 5 oz

Compare the macro and micronutrient content in 5 oz of Cranberry sauce, jellied, canned, OCEAN SPRAY versus 5 oz of Boiled Green Plantains to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 oz of Boiled Green Plantains contain 9.1 times more Vitamin C than Cranberry sauce, jellied, canned, OCEAN SPRAY.
• 5 ounces of Cranberry sauce, jellied, canned, OCEAN SPRAY have insufficient amounts of Vitamin C

Comparing minerals per 5 ounces for Cranberry sauce, jellied, canned, OCEAN SPRAY vs Boiled Green Plantains:

• 5 ounces of Cranberry sauce, jellied, canned, OCEAN SPRAY have 2.1 times more Iron than Boiled Green Plantains.
• While 5 oz of Boiled Green Plantains contain 2.3 times more Copper, 14 times more Magnesium, 1.3 times more Manganese, 6 times more Phosphorus and 8.5 times more Potassium than Cranberry sauce, jellied, canned, OCEAN SPRAY.
• 5 ounces of Cranberry sauce, jellied, canned, OCEAN SPRAY lack sufficient amounts of Magnesium, Phosphorus and Potassium
• Both Cranberry sauce, jellied, canned, OCEAN SPRAY as well as Boiled Green Plantains lack sufficient amounts of Calcium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cranberry sauce, jellied, canned, OCEAN SPRAY have 1.3 times more Energy, 1.4 times more Carbohydrate, 14.3 times more Sugars and 28 times more Fructose than Boiled Green Plantains.
• While 5 oz of Boiled Green Plantains contain 2.6 times more Fiber than Cranberry sauce, jellied, canned, OCEAN SPRAY.
• Both Cranberry sauce, jellied, canned, OCEAN SPRAY as well as Boiled Green Plantains provide inadequate amounts of Protein in five ounces.