Comparing Nutrients in 14 ounces Sweetened Dried Cranberries VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Sweetened Dried Cranberries	0%	3%	97%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Sweetened Dried Cranberries	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	42% 1222kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	4.46% 4.33g	2.13% 2.06g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	5.7% 0.091g	50% 0.8g	1.6g per day for Men 19-50 years
Omega 6	3.7% 0.63g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	253% 329g	9.53% 12.4g	130g per day for Men 19-50 years
Sugars	397% 288g	3.4% 2.46g	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	148% 107g	1.3% 0.95g	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	% 118g	% 0.91g	g per day for Men 19-50 years
Sucrose	% 62.7g	% 0.6g	g per day for Men 19-50 years
Fiber	55.4% 21g	29.2% 11g	38g per day for Men 19-50 years
Protein	1.2% 0.67g	27% 15.2g	56g per day for Men 19-50 years

Vitamins

	Sweetened Dried Cranberries	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	100% 901μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.3% 0.052mg	56% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.55% 0.11mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.17mg	50% 8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	35.6% 1.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.6% 0.15mg	67% 0.87mg	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	70.4% 282μg	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	0.88% 0.79mg	163% 147mg	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	55.6% 8.33mg	67% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25% 30μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Dried Cranberries	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	47% 468mg	1000mg per day for Men 19-50 years
Copper	27.8% 0.25mg	33% 0.3mg	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	19.3% 1.55mg	63% 5.04mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	65.6% 1.5mg	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	4.54% 31.8mg	46.5% 325mg	700mg per day for Men 19-50 years
Potassium	5.7% 194mg	40% 1361mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	9.4% 5.16μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	15% 222mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	19.5% 2.14mg	11mg per day for Men 19-50 years
Water	1.7% 62.7g	9.8% 363g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweetened Dried Cranberries VS Cooked Broccoli Raab per 14 oz

Compare the macro and micronutrient content in 14 oz of Sweetened Dried Cranberries versus 14 oz of Cooked Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Sweetened Dried Cranberries vs Cooked Broccoli Raab:

• 14 oz of Cooked Broccoli Raab contain 113.5 times more Vitamin A, 13 times more Vitamin B1, 5 times more Vitamin B2, 3.7 times more Vitamin B3, 5.8 times more Vitamin B6, more Vitamin B9, 185 times more Vitamin C and 33.7 times more Vitamin K than Sweetened Dried Cranberries.
• Both Sweetened Dried Cranberries and Cooked Broccoli Raab provide similar amounts of Vitamin E per 14 ounces.
• 14 ounces of Sweetened Dried Cranberries have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B9 and Vitamin C
• Both Sweetened Dried Cranberries as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Sweetened Dried Cranberries vs Cooked Broccoli Raab:

• 14 oz of Cooked Broccoli Raab contain 13.1 times more Calcium, 3.3 times more Iron, 6.8 times more Magnesium, 2.1 times more Manganese, 10.3 times more Phosphorus, 7 times more Potassium, 2.2 times more Selenium, 11.2 times more Sodium, 5.4 times more Zinc and 5.8 times more Water than Sweetened Dried Cranberries.
• Both Sweetened Dried Cranberries and Cooked Broccoli Raab contain similar levels of Copper per 14 ounces.
• 14 ounces of Sweetened Dried Cranberries lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Sweetened Dried Cranberries have 12.3 times more Energy, 26.5 times more Carbohydrate, 117 times more Sugars, 112.5 times more Fructose and 1.9 times more Fiber than Cooked Broccoli Raab.
• While 14 oz of Cooked Broccoli Raab contain 8.7 times more Omega 3 and 22.5 times more Protein than Sweetened Dried Cranberries.
• 14 ounces of Sweetened Dried Cranberries provide inadequate amounts of Omega 3 and Protein
• 14 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy
• Both Sweetened Dried Cranberries as well as Cooked Broccoli Raab provide inadequate amounts of Omega 6 in 14 ounces.