Comparing Nutrients in 1 kilogram Crabapples VS Cranberries

Macros Ratio

	Protein	Fat	Carbs
Crabapples	2%	3%	95%
Cranberries	4%	2%	94%

Macro Nutrients

	Crabapples	Cranberries	Recommended Dietary Allowance
Energy	26.2% 760kcal	16% 460kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	1.34% 1.3g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	0.25% 0.08g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	1.94% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	153% 200g	92% 120g	130g per day for Men 19-50 years
Sugars	NA	59% 42.7g	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	9.24% 6.7g	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	% 34.4g	g per day for Men 19-50 years
Sucrose	NA	% 1.6g	g per day for Men 19-50 years
Fiber	NA	95% 36g	38g per day for Men 19-50 years
Protein	7.14% 4g	8.2% 4.6g	56g per day for Men 19-50 years

Vitamins

	Crabapples	Cranberries	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.25% 1mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	59% 2.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	44% 0.57mg	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	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	89% 80mg	156% 140mg	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	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	41.7% 50μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crabapples	Cranberries	Recommended Dietary Allowance
Calcium	18% 180mg	8% 80mg	1000mg per day for Men 19-50 years
Copper	74.4% 0.67mg	62.2% 0.56mg	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	28.8% 2.3mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	50% 1.15mg	116% 2.67mg	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	15.7% 110mg	700mg per day for Men 19-50 years
Potassium	57% 1940mg	23.5% 800mg	3400mg per day for Men 19-50 years
Selenium	NA	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	NA	8.2% 0.9mg	11mg per day for Men 19-50 years
Water	21.3% 789g	23.6% 873g	3700g per day for Men 19-50 years

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

• Raw Crabapples have 2.5 times more Vitamin B1 than Raw Cranberries.
• While Raw Cranberries contain 1.8 times more Vitamin C than Raw Crabapples.
• Both Raw Crabapples and Raw Cranberries have similar amounts of Vitamin B2 per 1 kg.
• Both Raw Crabapples as well as Raw Cranberries have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Crabapples vs Cranberries:

• Raw Crabapples have 2.3 times more Calcium, 1.6 times more Iron, 1.4 times more Phosphorus and 2.4 times more Potassium than Raw Cranberries.
• While Raw Cranberries contain 2.3 times more Manganese than Raw Crabapples.
• Both Raw Crabapples and Raw Cranberries have similar amounts of Copper, Magnesium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Crabapples have 1.7 times more Energy and 1.7 times more Carbohydrate than Raw Cranberries.
• While Raw Cranberries contain 1.5 times more Omega 3 than Raw Crabapples.
• Both Raw Crabapples as well as Raw Cranberries have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose, Sucrose and Protein in 1 kg.