Comparing Nutrients in 1 kilogram Sweetened Dried Cranberries VS Crabapples

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Sweetened Dried Cranberries	Crabapples	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	11% 0.13mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.3% 5.5mg	6.25% 1mg	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	29.2% 0.38mg	NA	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	NA	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	89% 80mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	140% 21mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	63.3% 76μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

Nutrient Comparison: Sweetened Dried Cranberries VS Crabapples per 1 kg

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

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

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

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

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

Comparison of macro-nutrients per 1 kilogram:

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