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

Macros Ratio

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

Macro Nutrients

	Cranberry sauce, jellied, canned, OCEAN SPRAY	Green Plantains	Recommended Dietary Allowance
Energy	7.82% 227kcal	7.43% 215kcal	2900kcal per day for Men 19-50 years
Fat	0.058% 0.057g	0.1% 0.099g	97g per day for Men 19-50 years
Saturated Fat	0.031% 0.01g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	NA	0.53% 0.009g	1.6g per day for Men 19-50 years
Omega 6	NA	0.21% 0.035g	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	40% 52g	130g per day for Men 19-50 years
Sugars	63% 45.6g	4.48% 3.25g	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	2% 1.45g	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	% 1.55g	g per day for Men 19-50 years
Sucrose	% 0.14g	% 0.26g	g per day for Men 19-50 years
Fiber	3.73% 1.4g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	2.66% 1.5g	3.16% 1.77g	56g per day for Men 19-50 years

Vitamins

	Cranberry sauce, jellied, canned, OCEAN SPRAY	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	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	4.87% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	7.63% 0.099mg	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	9.92% 39.7μg	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	32% 28.6mg	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	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cranberry sauce, jellied, canned, OCEAN SPRAY	Green Plantains	Recommended Dietary Allowance
Calcium	0.43% 4.25mg	0.28% 2.83mg	1000mg per day for Men 19-50 years
Copper	5.5% 0.05mg	18.3% 0.16mg	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	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	0.67% 2.83mg	14% 58mg	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	6.28% 44mg	700mg per day for Men 19-50 years
Potassium	1.4% 48mg	18% 611mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	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	2.3% 0.26mg	11mg per day for Men 19-50 years
Water	2.23% 82.5g	2.34% 86.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cranberry sauce, jellied, canned, OCEAN SPRAY VS 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 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 Green Plantains:

• 5 oz of Raw Green Plantains contain 20.2 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 Green Plantains:

• 5 oz of Raw Green Plantains contain 3.3 times more Copper, 20.5 times more Magnesium, 1.3 times more Manganese, 7.8 times more Phosphorus and 12.7 times more Potassium than Cranberry sauce, jellied, canned, OCEAN SPRAY.
• Both Cranberry sauce, jellied, canned, OCEAN SPRAY and Green Plantains contain similar levels of Iron per five ounces.
• 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 Raw 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 14.1 times more Sugars and 9.6 times more Fructose than Green Plantains.
• While 5 oz of Raw Green Plantains contain 2.2 times more Fiber than Cranberry sauce, jellied, canned, OCEAN SPRAY.
• Both Cranberry sauce, jellied, canned, OCEAN SPRAY and Green Plantains offer comparable quantities of Energy and Carbohydrate per five ounces.
• 5 ounces of Cranberry sauce, jellied, canned, OCEAN SPRAY provide inadequate amounts of Protein