Comparing Nutrients in 1 kilogram Sweetened Dried Cranberries VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Sweetened Dried Cranberries	0%	3%	97%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Sweetened Dried Cranberries	Broccoli Raab	Recommended Dietary Allowance
Energy	106% 3080kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	11.2% 11g	5.05% 4.9g	97g per day for Men 19-50 years
Saturated Fat	2.75% 0.88g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	14.4% 0.23g	118% 1.9g	1.6g per day for Men 19-50 years
Omega 6	9.35% 1.6g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	637% 828g	22% 28.5g	130g per day for Men 19-50 years
Sugars	1001% 726g	5.24% 3.8g	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	2.34% 1.7g	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	% 297g	% 1g	g per day for Men 19-50 years
Sucrose	% 158g	% 1.1g	g per day for Men 19-50 years
Fiber	139% 53g	71% 27g	38g per day for Men 19-50 years
Protein	3.04% 1.7g	56.6% 31.7g	56g per day for Men 19-50 years

Vitamins

	Sweetened Dried Cranberries	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	146% 1310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	135% 1.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.3% 5.5mg	76.3% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	64.4% 3.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.2% 0.38mg	132% 1.7mg	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	208% 830μg	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	224% 202mg	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	108% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	63.3% 76μg	1867% 2240μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Dried Cranberries	Broccoli Raab	Recommended Dietary Allowance
Calcium	9% 90mg	108% 1080mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	46.7% 0.42mg	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	268% 21.4mg	8mg per day for Men 19-50 years
Magnesium	9.52% 40mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	78.3% 1.8mg	172% 3.95mg	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	104% 730mg	700mg per day for Men 19-50 years
Potassium	14.4% 490mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	70% 7.7mg	11mg per day for Men 19-50 years
Water	4.27% 158g	25% 926g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweetened Dried Cranberries VS Broccoli Raab per 1 kg

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

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

• 1 kilogram of Sweetened Dried Cranberries has 1.3 times more Vitamin E than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 65.5 times more Vitamin A, 12.5 times more Vitamin B1, 4.6 times more Vitamin B2, 2.2 times more Vitamin B3, 4.5 times more Vitamin B6, more Vitamin B9, 101 times more Vitamin C and 29.5 times more Vitamin K than Sweetened Dried Cranberries.
• 1 kilogram of Sweetened Dried Cranberries have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B9 and Vitamin C
• Both Sweetened Dried Cranberries as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Sweetened Dried Cranberries has 1.5 times more Copper than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 12 times more Calcium, 5.5 times more Iron, 5.5 times more Magnesium, 2.2 times more Manganese, 9.1 times more Phosphorus, 4 times more Potassium, 6.6 times more Sodium, 7.7 times more Zinc and 5.9 times more Water than Sweetened Dried Cranberries.
• 1 kilogram of Sweetened Dried Cranberries lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium and Zinc
• Both Sweetened Dried Cranberries as well as Raw Broccoli Raab lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sweetened Dried Cranberries has 14 times more Energy, 29.1 times more Carbohydrate, 190.9 times more Sugars, 158.8 times more Fructose and 2 times more Fiber than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 8.2 times more Omega 3 and 18.6 times more Protein than Sweetened Dried Cranberries.
• 1 kilogram of Sweetened Dried Cranberries provide inadequate amounts of Omega 3 and Protein
• 1 kilogram of Broccoli Raab provide inadequate amounts of Energy
• Both Sweetened Dried Cranberries as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in one kilogram.