Comparing Nutrients in 7 ounces Sweetened Dried Cranberries VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Sweetened Dried Cranberries	0%	3%	97%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Sweetened Dried Cranberries	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	21% 611kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	2.23% 2.16g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.17g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	2.85% 0.046g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	1.86% 0.32g	0.65% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	126% 164g	8.2% 10.7g	130g per day for Men 19-50 years
Sugars	199% 144g	6.73% 4.9g	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	74% 53.6g	NA	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	% 59g	NA	g per day for Men 19-50 years
Sucrose	% 31.4g	NA	g per day for Men 19-50 years
Fiber	27.7% 10.5g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	0.6% 0.34g	2.06% 1.15g	56g per day for Men 19-50 years

Vitamins

	Sweetened Dried Cranberries	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	135% 1216μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.15% 0.026mg	3.14% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.27% 0.056mg	4.12% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	5.22% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.5% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.8% 0.075mg	17% 0.22mg	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	0% 0μg	3.97% 16μg	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	0.44% 0.4mg	4.4% 3.97mg	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	27.8% 4.17mg	9.66% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.6% 15μg	16.2% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Dried Cranberries	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	1.8% 18mg	6.15% 61.5mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	22.7% 0.2mg	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	9.67% 0.77mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	1.9% 7.94mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	15.5% 0.36mg	39% 0.89mg	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	2.27% 16mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	2.86% 97mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	31.8% 476mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	0.85% 31.3g	5% 185g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Sweetened Dried Cranberries vs Canned Carrots with Liquids and Salt:

• Sweetened Dried Cranberries have 1.3 times more Vitamin B3 and 2.9 times more Vitamin E than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 306.5 times more Vitamin A, 1.5 times more Vitamin B1, 2.9 times more Vitamin B6, more Vitamin B9, 10 times more Vitamin C and 1.3 times more Vitamin K than Sweetened Dried Cranberries.
• Both Sweetened Dried Cranberries and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B2 per 7 oz.
• Both Sweetened Dried Cranberries as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Sweetened Dried Cranberries vs Canned Carrots with Liquids and Salt:

• Sweetened Dried Cranberries have 1.5 times more Selenium than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 3.4 times more Calcium, 1.6 times more Copper, 1.3 times more Iron, 2.3 times more Magnesium, 2.5 times more Manganese, 2.5 times more Phosphorus, 3.5 times more Potassium, 48 times more Sodium, 2.9 times more Zinc and 5.9 times more Water than Sweetened Dried Cranberries.

Comparison of macro-nutrients per 7 ounces:

• Sweetened Dried Cranberries have 13.4 times more Energy, 7.8 times more Fat, 2.9 times more Omega 3, 15.4 times more Carbohydrate, 29.5 times more Sugars and 2.9 times more Fiber than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 3.4 times more Protein than Sweetened Dried Cranberries.
• Both Sweetened Dried Cranberries as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.