Comparing Nutrients in 1 kilogram Sweetened Dried Cranberries VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Sweetened Dried Cranberries	0%	3%	97%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Sweetened Dried Cranberries	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	106% 3080kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	11.2% 11g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	2.75% 0.88g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	14.4% 0.23g	78% 1.25g	1.6g per day for Men 19-50 years
Omega 6	9.35% 1.6g	2.18% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	637% 828g	41% 53.5g	130g per day for Men 19-50 years
Sugars	1001% 726g	20.3% 14.7g	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	372% 270g	NA	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	% 297g	NA	g per day for Men 19-50 years
Sucrose	% 158g	NA	g per day for Men 19-50 years
Fiber	139% 53g	79% 30g	38g per day for Men 19-50 years
Protein	3.04% 1.7g	54.6% 30.6g	56g per day for Men 19-50 years

Vitamins

	Sweetened Dried Cranberries	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	63.3% 570μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	87.7% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.3% 5.5mg	29% 4.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	48.4% 2.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.2% 0.38mg	135% 1.75mg	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	235% 940μg	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	2.22% 2mg	759% 683mg	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	140% 21mg	90% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	63.3% 76μg	845% 1014μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Dried Cranberries	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	9% 90mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	40% 0.36mg	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	48.8% 3.9mg	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	9.52% 40mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	78.3% 1.8mg	111% 2.56mg	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	11.4% 80mg	84.3% 590mg	700mg per day for Men 19-50 years
Potassium	14.4% 490mg	73.5% 2500mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	34.5% 19μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	11.3% 170mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	4.27% 158g	24.5% 906g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Sweetened Dried Cranberries vs Frozen Broccoli Spears:

• Sweetened Dried Cranberries have 1.6 times more Vitamin E than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 28.5 times more Vitamin A, 5.5 times more Vitamin B1, 4.1 times more Vitamin B2, 4.6 times more Vitamin B6, more Vitamin B9, 341.5 times more Vitamin C and 13.3 times more Vitamin K than Sweetened Dried Cranberries.
• Both Sweetened Dried Cranberries and Frozen Broccoli Spears have similar amounts of Vitamin B3 per 1 kg.
• Both Sweetened Dried Cranberries as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Sweetened Dried Cranberries vs Frozen Broccoli Spears:

• Sweetened Dried Cranberries have 1.8 times more Copper than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 4.6 times more Calcium, 1.8 times more Iron, 4 times more Magnesium, 1.4 times more Manganese, 7.4 times more Phosphorus, 5.1 times more Potassium, 3.2 times more Selenium, 3.4 times more Sodium, 3.4 times more Zinc and 5.7 times more Water than Sweetened Dried Cranberries.

Comparison of macro-nutrients per 1 kilogram:

• Sweetened Dried Cranberries have 10.6 times more Energy, 3.2 times more Fat, 15.5 times more Carbohydrate, 49.4 times more Sugars and 1.8 times more Fiber than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 5.4 times more Omega 3 and 18 times more Protein than Sweetened Dried Cranberries.
• Both Sweetened Dried Cranberries as well as Frozen Broccoli Spears have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.