Comparing Nutrients in 7 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	11% 318kcal	10.4% 302kcal	2900kcal per day for Men 19-50 years
Fat	0.082% 0.079g	0.14% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.043% 0.014g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	NA	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	NA	0.29% 0.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	62% 80.6g	56% 72.8g	130g per day for Men 19-50 years
Sugars	88% 64g	6.27% 4.54g	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	27% 19.4g	2.8% 2.02g	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	% 35.3g	% 2.16g	g per day for Men 19-50 years
Sucrose	% 0.2g	% 0.36g	g per day for Men 19-50 years
Fiber	5.22% 2g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	3.72% 2.1g	4.43% 2.5g	56g per day for Men 19-50 years

Vitamins

	Cranberry sauce, jellied, canned, OCEAN SPRAY	Green Plantains	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	6.82% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	10.7% 0.14mg	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	14% 55.6μg	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	2.2% 2mg	44.5% 40mg	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	0.6% 5.95mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	25.6% 0.23mg	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	15.4% 1.23mg	18.6% 1.5mg	8mg per day for Men 19-50 years
Magnesium	0.94% 3.97mg	19.4% 81.4mg	420mg per day for Men 19-50 years
Manganese	7.33% 0.17mg	9.4% 0.22mg	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	1.13% 7.94mg	8.8% 61.5mg	700mg per day for Men 19-50 years
Potassium	2% 67.5mg	25% 855mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	0.54% 0.06mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	3.12% 115g	3.28% 121g	3700g per day for Men 19-50 years

Nutrient Comparison: Cranberry sauce, jellied, canned, OCEAN SPRAY VS Green Plantains per 7 oz

Compare the macro and micronutrient content in 7 oz of Cranberry sauce, jellied, canned, OCEAN SPRAY versus 7 oz of Green Plantains to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cranberry sauce, jellied, canned, OCEAN SPRAY vs Green Plantains:

• 7 oz of Raw Green Plantains contain 20.2 times more Vitamin C than Cranberry sauce, jellied, canned, OCEAN SPRAY.
• 7 ounces of Cranberry sauce, jellied, canned, OCEAN SPRAY have insufficient amounts of Vitamin C

Comparing minerals per 7 ounces for Cranberry sauce, jellied, canned, OCEAN SPRAY vs Green Plantains:

• 7 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 seven ounces.
• 7 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 seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cranberry sauce, jellied, canned, OCEAN SPRAY have 14.1 times more Sugars and 9.6 times more Fructose than Green Plantains.
• While 7 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 seven ounces.
• 7 ounces of Cranberry sauce, jellied, canned, OCEAN SPRAY provide inadequate amounts of Protein