Comparing Nutrients in 1 kilogram Crabapples VS Sweetened Dried Cranberries

Macros Ratio

	Protein	Fat	Carbs
Crabapples	2%	3%	95%
Sweetened Dried Cranberries	0%	3%	97%

Macro Nutrients

	Crabapples	Sweetened Dried Cranberries	Recommended Dietary Allowance
Energy	26.2% 760kcal	106% 3080kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	11.2% 11g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	2.75% 0.88g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	14.4% 0.23g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	9.35% 1.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	153% 200g	637% 828g	130g per day for Men 19-50 years
Sugars	NA	1001% 726g	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	NA	372% 270g	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	NA	% 297g	g per day for Men 19-50 years
Sucrose	NA	% 158g	g per day for Men 19-50 years
Fiber	NA	139% 53g	38g per day for Men 19-50 years
Protein	7.14% 4g	3.04% 1.7g	56g per day for Men 19-50 years

Vitamins

	Crabapples	Sweetened Dried Cranberries	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.25% 1mg	34.3% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	29.2% 0.38mg	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	0% 0μg	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	89% 80mg	2.22% 2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	140% 21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	63.3% 76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crabapples	Sweetened Dried Cranberries	Recommended Dietary Allowance
Calcium	18% 180mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	74.4% 0.67mg	70% 0.63mg	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	45% 3.6mg	48.8% 3.9mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	9.52% 40mg	420mg per day for Men 19-50 years
Manganese	50% 1.15mg	78.3% 1.8mg	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	21.4% 150mg	11.4% 80mg	700mg per day for Men 19-50 years
Potassium	57% 1940mg	14.4% 490mg	3400mg per day for Men 19-50 years
Selenium	NA	11% 6μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	NA	9.1% 1mg	11mg per day for Men 19-50 years
Water	21.3% 789g	4.27% 158g	3700g per day for Men 19-50 years

Nutrient Comparison: Crabapples VS Sweetened Dried Cranberries per 1 kg

Compare the macro and micronutrient content in 1 kg of Crabapples versus 1 kg of Sweetened Dried Cranberries to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Crabapples vs Sweetened Dried Cranberries:

• 1 kilogram of Crabapples has 2.3 times more Vitamin B1 and 40 times more Vitamin C than Sweetened Dried Cranberries.
• While 1 kg of Sweetened Dried Cranberries contains 1.4 times more Vitamin B2 and 5.5 times more Vitamin B3 than Raw Crabapples.
• 1 kilogram of Crabapples have insufficient amounts of Vitamin B2 and Vitamin B3
• 1 kilogram of Sweetened Dried Cranberries have insufficient amounts of Vitamin B1 and Vitamin C
• Both Raw Crabapples as well as Sweetened Dried Cranberries have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Crabapples vs Sweetened Dried Cranberries:

• 1 kilogram of Crabapples has 1.9 times more Phosphorus, 4 times more Potassium and 5 times more Water than Sweetened Dried Cranberries.
• While 1 kg of Sweetened Dried Cranberries contains 1.6 times more Manganese than Raw Crabapples.
• Both Crabapples and Sweetened Dried Cranberries contain similar levels of Copper and Iron per one kilogram.
• 1 kilogram of Sweetened Dried Cranberries lack sufficient amounts of Phosphorus and Potassium
• Both Raw Crabapples as well as Sweetened Dried Cranberries lack sufficient amounts of Calcium and Magnesium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Sweetened Dried Cranberries contains 4.1 times more Energy and 4.2 times more Carbohydrate than Raw Crabapples.
• Both Raw Crabapples as well as Sweetened Dried Cranberries provide inadequate amounts of Omega 3, Omega 6 and Protein in one kilogram.