Comparing Nutrients in 1 kilogram Sweetened Dried Cranberries VS Boiled Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Sweetened Dried Cranberries	0%	3%	97%
Boiled Brussels Sprouts	24%	10%	66%

Macro Nutrients

	Sweetened Dried Cranberries	Boiled Brussels Sprouts	Recommended Dietary Allowance
Energy	106% 3080kcal	12.4% 360kcal	2900kcal per day for Men 19-50 years
Fat	11.2% 11g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	2.75% 0.88g	3.2% 1.02g	32g per day for Men 19-50 years
Omega 3	14.4% 0.23g	108% 1.73g	1.6g per day for Men 19-50 years
Omega 6	9.35% 1.6g	4.65% 0.79g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	637% 828g	54.6% 71g	130g per day for Men 19-50 years
Sugars	1001% 726g	24% 17.4g	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	68.4% 26g	38g per day for Men 19-50 years
Protein	3.04% 1.7g	45.5% 25.5g	56g per day for Men 19-50 years

Vitamins

	Sweetened Dried Cranberries	Boiled Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	43.3% 390μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	89% 1.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.3% 5.5mg	38% 6.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	50.4% 2.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.2% 0.38mg	137% 1.78mg	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	150% 600μg	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	689% 620mg	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	28.7% 4.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	63.3% 76μg	1169% 1403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Dried Cranberries	Boiled Brussels Sprouts	Recommended Dietary Allowance
Calcium	9% 90mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	92% 0.83mg	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	150% 12mg	8mg per day for Men 19-50 years
Magnesium	9.52% 40mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	78.3% 1.8mg	99% 2.27mg	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	80% 560mg	700mg per day for Men 19-50 years
Potassium	14.4% 490mg	93% 3170mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	27.3% 15μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	14% 210mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	4.27% 158g	24% 889g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweetened Dried Cranberries VS Boiled Brussels Sprouts per 1 kg

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

Lets compare vitamin content per 1 kilogram of Sweetened Dried Cranberries vs Boiled Brussels Sprouts:

• 1 kilogram of Sweetened Dried Cranberries has 4.9 times more Vitamin E than Boiled Brussels Sprouts.
• While 1 kg of Boiled and Drained Brussels Sprouts contains 19.5 times more Vitamin A, 8.2 times more Vitamin B1, 2.9 times more Vitamin B2, 4.7 times more Vitamin B6, more Vitamin B9, 310 times more Vitamin C and 18.5 times more Vitamin K than Sweetened Dried Cranberries.
• Both Sweetened Dried Cranberries and Boiled Brussels Sprouts provide similar amounts of Vitamin B3 per one kilogram.
• 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 Boiled and Drained Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Sweetened Dried Cranberries vs Boiled Brussels Sprouts:

• 1 kg of Boiled and Drained Brussels Sprouts contains 4 times more Calcium, 1.3 times more Copper, 3.1 times more Iron, 5 times more Magnesium, 1.3 times more Manganese, 7 times more Phosphorus, 6.5 times more Potassium, 2.5 times more Selenium, 3.3 times more Zinc and 5.6 times more Water than Sweetened Dried Cranberries.
• 1 kilogram of Sweetened Dried Cranberries lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sweetened Dried Cranberries has 8.6 times more Energy, 11.7 times more Carbohydrate, 41.7 times more Sugars and 2 times more Fiber than Boiled Brussels Sprouts.
• While 1 kg of Boiled and Drained Brussels Sprouts contains 7.5 times more Omega 3 and 15 times more Protein than Sweetened Dried Cranberries.
• 1 kilogram of Sweetened Dried Cranberries provide inadequate amounts of Omega 3 and Protein
• 1 kilogram of Boiled Brussels Sprouts provide inadequate amounts of Energy
• Both Sweetened Dried Cranberries as well as Boiled and Drained Brussels Sprouts provide inadequate amounts of Omega 6 in one kilogram.