Comparing Nutrients in 7 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	2.4% 69.5kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.27% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.05% 0.016g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	0.39% 0.065g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.5% 16.3g	18.3% 23.8g	130g per day for Men 19-50 years
Sugars	9.44% 6.85g	11.7% 8.47g	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	0.99% 0.71g	1.83% 1.33g	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	% 0.79g	% 6.83g	g per day for Men 19-50 years
Sucrose	% 5.36g	% 0.32g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	19% 7.14g	38g per day for Men 19-50 years
Protein	2.7% 1.5g	1.63% 0.91g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Cranberries	Recommended Dietary Allowance
Vitamin A	188% 1691μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	2% 0.024mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	1.25% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.2% 0.46mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	8.7% 0.11mg	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	6.95% 27.8μg	0.5% 2μg	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	7.94% 7.14mg	31% 27.8mg	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	13.6% 2.04mg	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.7% 27μg	8.27% 9.92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Cranberries	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	3.75% 0.034mg	12.3% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	2.36% 94μg	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	8.43% 0.67mg	5.7% 0.46mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	2.83% 12mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	23% 0.53mg	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	8.5% 59.5mg	3.1% 22mg	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	4.67% 159mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	7.67% 115mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	1.62% 0.18mg	11mg per day for Men 19-50 years
Water	4.84% 179g	4.7% 173g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Carrots vs Cranberries:

• Boiled and Drained 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 Raw Cranberries.
• While 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.
• Both Boiled and Drained Carrots as well as Raw Cranberries have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Carrots vs Cranberries:

• Boiled and Drained 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, 7 times more Selenium, 29 times more Sodium and 2.2 times more Zinc than Raw Cranberries.
• While Raw Cranberries contain 3.3 times more Copper and 1.7 times more Manganese than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Cranberries have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Carrots have 1.7 times more Protein than Raw Cranberries.
• While Raw Cranberries contain 1.3 times more Energy, 22 times more Omega 3 and 1.5 times more Carbohydrate than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Cranberries have similar amounts of Sugars and Fiber per 7 oz.
• Both Boiled and Drained Carrots as well as Raw Cranberries have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 7 oz.