Comparing Nutrients in 1 pound Sweetened Dried Cranberries VS Frozen Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Sweetened Dried Cranberries	0%	3%	97%
Frozen Cauliflower	28%	8%	64%

Macro Nutrients

	Sweetened Dried Cranberries	Frozen Cauliflower	Recommended Dietary Allowance
Energy	48% 1397kcal	3.75% 109kcal	2900kcal per day for Men 19-50 years
Fat	5.1% 4.94g	1.26% 1.22g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	6.52% 0.1g	27.8% 0.44g	1.6g per day for Men 19-50 years
Omega 6	4.24% 0.72g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	289% 376g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	454% 329g	14% 10g	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	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	% 135g	NA	g per day for Men 19-50 years
Sucrose	% 71.7g	NA	g per day for Men 19-50 years
Fiber	63.3% 24g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	1.38% 0.77g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Sweetened Dried Cranberries	Frozen Cauliflower	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.9% 0.059mg	19.3% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.77% 0.13mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.5% 2.5mg	12% 1.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12.3% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.3% 0.17mg	43% 0.56mg	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	72.6% 290μg	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	246% 221mg	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	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	28.7% 34.5μg	56% 67μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Dried Cranberries	Frozen Cauliflower	Recommended Dietary Allowance
Calcium	4.1% 41mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	31.8% 0.29mg	15.6% 0.14mg	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	30.6% 2.45mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	35.5% 0.82mg	39% 0.89mg	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	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	6.54% 222mg	25.7% 875mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	6.6% 3.63μg	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	7% 0.77mg	11mg per day for Men 19-50 years
Water	1.94% 71.6g	11.3% 420g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweetened Dried Cranberries VS Frozen Cauliflower per 1 lb

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

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

• 1 pound of Sweetened Dried Cranberries has 1.3 times more Vitamin B3 and 30 times more Vitamin E than Frozen Cauliflower.
• While 1 lb of Frozen Cauliflower, Unprepared contains 3.9 times more Vitamin B1, 2.5 times more Vitamin B2, 3.2 times more Vitamin B6, more Vitamin B9, 244 times more Vitamin C and 1.9 times more Vitamin K than Sweetened Dried Cranberries.
• 1 pound of Sweetened Dried Cranberries have insufficient amounts of Vitamin B1, Vitamin B9 and Vitamin C
• 1 pound of Frozen Cauliflower have insufficient amounts of Vitamin E
• Both Sweetened Dried Cranberries as well as Frozen Cauliflower, Unprepared have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Sweetened Dried Cranberries has 2 times more Copper than Frozen Cauliflower.
• While 1 lb of Frozen Cauliflower, Unprepared contains 2.4 times more Calcium, 1.4 times more Iron, 3 times more Magnesium, 4.4 times more Phosphorus, 3.9 times more Potassium and 5.9 times more Water than Sweetened Dried Cranberries.
• Both Sweetened Dried Cranberries and Frozen Cauliflower contain similar levels of Manganese per one pound.
• 1 pound of Sweetened Dried Cranberries lack sufficient amounts of Calcium, Magnesium, Phosphorus and Potassium
• Both Sweetened Dried Cranberries as well as Frozen Cauliflower, Unprepared lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Sweetened Dried Cranberries has 12.8 times more Energy, 17.7 times more Carbohydrate, 32.7 times more Sugars and 2.3 times more Fiber than Frozen Cauliflower.
• While 1 lb of Frozen Cauliflower, Unprepared contains 4.3 times more Omega 3 and 11.8 times more Protein than Sweetened Dried Cranberries.
• 1 pound of Sweetened Dried Cranberries provide inadequate amounts of Omega 3 and Protein
• 1 pound of Frozen Cauliflower provide inadequate amounts of Energy
• Both Sweetened Dried Cranberries as well as Frozen Cauliflower, Unprepared provide inadequate amounts of Omega 6 in one pound.