Comparing Nutrients in 100 calories Sweetened Dried Cranberries VS Broccoli

Weight per 100 calories

• Sweetened Dried Cranberries: 32.5g
• Broccoli: 294g

Sweetened Dried Cranberries have 9.1 times more energy per 100g than Broccoli. It has high energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 100 calories - Sweetened Dried Cranberries or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Sweetened Dried Cranberries	0%	3%	97%
Broccoli	27%	8%	65%

Macro Nutrients

	Sweetened Dried Cranberries	Broccoli	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.36% 0.35g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.089% 0.029g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	0.47% 0.007g	11.6% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	0.85% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.7% 27g	15% 19.5g	130g per day for Men 19-50 years
Sugars	32.5% 23.6g	6.9% 5g	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	12% 8.77g	2.76% 2g	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	% 9.64g	% 1.44g	g per day for Men 19-50 years
Sucrose	% 5.13g	% 0.29g	g per day for Men 19-50 years
Fiber	4.53% 1.72g	20% 7.65g	38g per day for Men 19-50 years
Protein	0.099% 0.055g	15% 8.3g	56g per day for Men 19-50 years

Vitamins

	Sweetened Dried Cranberries	Broccoli	Recommended Dietary Allowance
Vitamin A	0.072% 0.65μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.35% 0.004mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.7% 0.009mg	26.5% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.1% 0.18mg	11.7% 1.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	33.7% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.95% 0.012mg	39.6% 0.51mg	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	46.3% 185μg	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	0.072% 0.065mg	292% 262mg	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	4.55% 0.68mg	15.3% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.06% 2.47μg	249% 299μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Dried Cranberries	Broccoli	Recommended Dietary Allowance
Calcium	0.29% 2.92mg	14% 138mg	1000mg per day for Men 19-50 years
Copper	2.27% 0.02mg	16% 0.14mg	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	1.6% 0.13mg	27% 2.15mg	8mg per day for Men 19-50 years
Magnesium	0.31% 1.3mg	14.7% 61.8mg	420mg per day for Men 19-50 years
Manganese	2.54% 0.058mg	27% 0.62mg	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	0.37% 2.6mg	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	0.47% 16mg	27.3% 929mg	3400mg per day for Men 19-50 years
Selenium	0.35% 0.19μg	13.4% 7.35μg	55μg per day for Men 19-50 years
Sodium	0.11% 1.62mg	6.47% 97mg	1500mg per day for Men 19-50 years
Zinc	0.3% 0.032mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.14% 5.13g	7.1% 263g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Sweetened Dried Cranberries vs Broccoli:

• Raw Broccoli contains 140.4 times more Vitamin A, 49.5 times more Vitamin B1, 37.9 times more Vitamin B2, 10.6 times more Vitamin B3, 41.7 times more Vitamin B6, more Vitamin B9, 4040.2 times more Vitamin C, 3.4 times more Vitamin E and 121.1 times more Vitamin K than Sweetened Dried Cranberries.
• Both Sweetened Dried Cranberries as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Sweetened Dried Cranberries vs Broccoli:

• Raw Broccoli contains 47.3 times more Calcium, 7 times more Copper, 17 times more Iron, 47.6 times more Magnesium, 10.6 times more Manganese, 74.7 times more Phosphorus, 58.4 times more Potassium, 37.7 times more Selenium, 59.8 times more Sodium, 37.1 times more Zinc and 51.2 times more Water than Sweetened Dried Cranberries.

Comparison of macro-nutrients per 100 calories:

• Sweetened Dried Cranberries have 1.4 times more Carbohydrate, 4.7 times more Sugars and 4.4 times more Fructose than Raw Broccoli.
• While Raw Broccoli contains 3.1 times more Fat, 11.7 times more Saturated Fat, 24.8 times more Omega 3, 4.4 times more Fiber and 150.3 times more Protein than Sweetened Dried Cranberries.
• Both Sweetened Dried Cranberries and Raw Broccoli have similar amounts of Energy per 100 kcal.
• Both Sweetened Dried Cranberries as well as Raw Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.