Comparing Nutrients in 100 grams Sweetened Dried Cranberries VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Sweetened Dried Cranberries	0%	3%	97%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Sweetened Dried Cranberries	Frozen Carrots	Recommended Dietary Allowance
Energy	10.6% 308kcal	1.24% 36kcal	2900kcal per day for Men 19-50 years
Fat	1.12% 1.1g	0.47% 0.46g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.088g	0.15% 0.047g	32g per day for Men 19-50 years
Omega 3	1.44% 0.023g	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	1.45% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.7% 82.8g	6.08% 7.9g	130g per day for Men 19-50 years
Sugars	100% 72.6g	6.57% 4.76g	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	37.2% 27g	0.43% 0.31g	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	% 29.7g	% 0.4g	g per day for Men 19-50 years
Sucrose	% 16g	% 4.05g	g per day for Men 19-50 years
Fiber	14% 5.3g	8.7% 3.3g	38g per day for Men 19-50 years
Protein	0.3% 0.17g	1.4% 0.78g	56g per day for Men 19-50 years

Vitamins

	Sweetened Dried Cranberries	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	79% 710μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.1% 0.013mg	3.67% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.15% 0.028mg	2.85% 0.037mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.43% 0.55mg	2.9% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.74% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.92% 0.038mg	7.3% 0.095mg	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	2.5% 10μg	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	0.22% 0.2mg	2.78% 2.5mg	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	14% 2.1mg	3.8% 0.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.33% 7.6μg	14.7% 17.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Dried Cranberries	Frozen Carrots	Recommended Dietary Allowance
Calcium	0.9% 9mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	7% 0.063mg	8.22% 0.074mg	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	4.88% 0.39mg	5.5% 0.44mg	8mg per day for Men 19-50 years
Magnesium	0.95% 4mg	2.86% 12mg	420mg per day for Men 19-50 years
Manganese	7.83% 0.18mg	7.43% 0.17mg	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	1.14% 8mg	4.7% 33mg	700mg per day for Men 19-50 years
Potassium	1.44% 49mg	6.9% 235mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	4.53% 68mg	1500mg per day for Men 19-50 years
Zinc	0.91% 0.1mg	3% 0.33mg	11mg per day for Men 19-50 years
Water	0.43% 15.8g	2.43% 90g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Sweetened Dried Cranberries vs Frozen Carrots:

• Sweetened Dried Cranberries have 3.7 times more Vitamin E than Frozen Carrots, Unprepared.
• While Frozen Carrots, Unprepared contain 355 times more Vitamin A, 3.4 times more Vitamin B1, 1.3 times more Vitamin B2, 2.5 times more Vitamin B6, more Vitamin B9, 12.5 times more Vitamin C and 2.3 times more Vitamin K than Sweetened Dried Cranberries.
• Both Sweetened Dried Cranberries and Frozen Carrots, Unprepared have similar amounts of Vitamin B3 per 100 g.
• Both Sweetened Dried Cranberries as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Sweetened Dried Cranberries vs Frozen Carrots:

• Frozen Carrots, Unprepared contain 4 times more Calcium, 3 times more Magnesium, 4.1 times more Phosphorus, 4.8 times more Potassium, 13.6 times more Sodium, 3.3 times more Zinc and 5.7 times more Water than Sweetened Dried Cranberries.
• Both Sweetened Dried Cranberries and Frozen Carrots, Unprepared have similar amounts of Copper, Iron, Manganese and Selenium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Sweetened Dried Cranberries have 8.6 times more Energy, 2.4 times more Fat, 1.4 times more Omega 3, 10.5 times more Carbohydrate, 15.2 times more Sugars, 87.1 times more Fructose and 1.6 times more Fiber than Frozen Carrots, Unprepared.
• While Frozen Carrots, Unprepared contain 1.6 times more Omega 6 and 4.6 times more Protein than Sweetened Dried Cranberries.
• Both Sweetened Dried Cranberries as well as Frozen Carrots, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.