Comparing Nutrients in 1 pound Sweetened Dried Cranberries VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Sweetened Dried Cranberries	0%	3%	97%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Sweetened Dried Cranberries	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	48% 1397kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	5.1% 4.94g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	6.52% 0.1g	29.8% 0.48g	1.6g per day for Men 19-50 years
Omega 6	4.24% 0.72g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	289% 376g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	454% 329g	8.45% 6.12g	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	169% 122g	5.2% 3.76g	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	% 135g	% 3.4g	g per day for Men 19-50 years
Sucrose	% 71.7g	NA	g per day for Men 19-50 years
Fiber	63.3% 24g	36% 13.6g	38g per day for Men 19-50 years
Protein	1.38% 0.77g	22.8% 12.7g	56g per day for Men 19-50 years

Vitamins

	Sweetened Dried Cranberries	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	26.2% 236μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.9% 0.059mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.77% 0.13mg	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.5% 2.5mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	25.3% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.3% 0.17mg	45.4% 0.59mg	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	76% 304μg	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	1% 0.91mg	284% 256mg	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	63.5% 9.53mg	37% 5.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	28.7% 34.5μg	307% 368μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Dried Cranberries	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	4.1% 41mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	31.8% 0.29mg	19% 0.17mg	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	22% 1.77mg	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	35.5% 0.82mg	58% 1.33mg	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	5.2% 36.3mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	6.54% 222mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	4.12% 0.45mg	19.8% 2.18mg	11mg per day for Men 19-50 years
Water	1.94% 71.6g	11.2% 415g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Sweetened Dried Cranberries vs Frozen Chopped Broccoli:

• Sweetened Dried Cranberries have 1.7 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 26 times more Vitamin A, 4.1 times more Vitamin B1, 3.4 times more Vitamin B2, 3.4 times more Vitamin B6, more Vitamin B9, 282 times more Vitamin C and 10.7 times more Vitamin K than Sweetened Dried Cranberries.
• Both Sweetened Dried Cranberries and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B3 per 1 lb.
• Both Sweetened Dried Cranberries as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Sweetened Dried Cranberries vs Frozen Chopped Broccoli:

• Sweetened Dried Cranberries have 1.7 times more Copper than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 6.2 times more Calcium, 2.1 times more Iron, 4.5 times more Magnesium, 1.6 times more Manganese, 6.3 times more Phosphorus, 4.3 times more Potassium, 4.7 times more Selenium, 4.8 times more Sodium, 4.8 times more Zinc and 5.8 times more Water than Sweetened Dried Cranberries.

Comparison of macro-nutrients per 1 pound:

• Sweetened Dried Cranberries have 11.8 times more Energy, 3.8 times more Fat, 17.3 times more Carbohydrate, 53.7 times more Sugars, 32.5 times more Fructose and 1.8 times more Fiber than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 4.6 times more Omega 3 and 16.5 times more Protein than Sweetened Dried Cranberries.
• Both Sweetened Dried Cranberries as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.