Comparing Nutrients in 300 calories Sweetened Dried Cranberries VS Boiled Spears Frozen Broccoli

Weight per 300 calories

• Sweetened Dried Cranberries: 97g
• Boiled Spears Frozen Broccoli: 1071g

Sweetened Dried Cranberries have 11 times more energy per 100g than Boiled Spears Frozen Broccoli. It has high energy density when compared to other foods. Boiled and Drained Spears Frozen Broccoli having very low energy density.

Discover which food has more nutrients per 300 calories - Sweetened Dried Cranberries or Boiled Spears Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Sweetened Dried Cranberries	0%	3%	97%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Sweetened Dried Cranberries	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.06g	1.2% 1.18g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.086g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	1.4% 0.022g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	0.91% 0.15g	0.82% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62% 80.6g	44% 57.4g	130g per day for Men 19-50 years
Sugars	97% 70.7g	21.7% 15.8g	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	36.3% 26.3g	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	% 29g	NA	g per day for Men 19-50 years
Sucrose	% 15.4g	NA	g per day for Men 19-50 years
Fiber	13.6% 5.16g	84.6% 32g	38g per day for Men 19-50 years
Protein	0.3% 0.17g	59.3% 33.2g	56g per day for Men 19-50 years

Vitamins

	Sweetened Dried Cranberries	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0.22% 1.95μg	60.7% 546μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.06% 0.013mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.1% 0.027mg	66.8% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.34% 0.53mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	58.7% 2.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.85% 0.037mg	107% 1.4mg	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	80.4% 321μg	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	0.22% 0.19mg	477% 430mg	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	13.6% 2.05mg	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.17% 7.4μg	787% 944μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Dried Cranberries	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	0.88% 8.77mg	54.6% 546mg	1000mg per day for Men 19-50 years
Copper	6.8% 0.061mg	51% 0.46mg	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	4.75% 0.38mg	81.7% 6.54mg	8mg per day for Men 19-50 years
Magnesium	0.93% 3.9mg	51% 214mg	420mg per day for Men 19-50 years
Manganese	7.62% 0.18mg	151% 3.5mg	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	1.1% 7.8mg	84% 589mg	700mg per day for Men 19-50 years
Potassium	1.4% 47.7mg	56.7% 1929mg	3400mg per day for Men 19-50 years
Selenium	1.06% 0.58μg	37% 20.4μg	55μg per day for Men 19-50 years
Sodium	0.32% 4.87mg	17% 257mg	1500mg per day for Men 19-50 years
Zinc	0.89% 0.097mg	29.2% 3.2mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	26.3% 972g	3700g per day for Men 19-50 years

Sweetened Dried Cranberries VS Boiled Spears Frozen Broccoli Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Sweetened Dried Cranberries or Boiled Spears Frozen Broccoli?

Lets compare vitamin content per 300 calories of Sweetened Dried Cranberries vs Boiled Spears Frozen Broccoli:

• 300 kcal of Boiled and Drained Spears Frozen Broccoli contain 280.5 times more Vitamin A, 46.5 times more Vitamin B1, 31.8 times more Vitamin B2, 9.2 times more Vitamin B3, 37.6 times more Vitamin B6, more Vitamin B9, 2205.5 times more Vitamin C, 6.9 times more Vitamin E and 127.5 times more Vitamin K than Sweetened Dried Cranberries.
• 300 calories of Sweetened Dried Cranberries have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• Both Sweetened Dried Cranberries as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Sweetened Dried Cranberries vs Boiled Spears Frozen Broccoli:

• 300 kcal of Boiled and Drained Spears Frozen Broccoli contain 62.3 times more Calcium, 7.5 times more Copper, 17.2 times more Iron, 55 times more Magnesium, 19.9 times more Manganese, 75.6 times more Phosphorus, 40.4 times more Potassium, 34.8 times more Selenium, 52.8 times more Sodium, 33 times more Zinc and 63.2 times more Water than Sweetened Dried Cranberries.
• 300 calories of Sweetened Dried Cranberries lack sufficient amounts of Calcium, Iron, Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Sweetened Dried Cranberries have 1.4 times more Carbohydrate and 4.5 times more Sugars than Boiled Spears Frozen Broccoli.
• While 300 kcal of Boiled and Drained Spears Frozen Broccoli contain 20.1 times more Omega 3, 6.2 times more Fiber and 200.6 times more Protein than Sweetened Dried Cranberries.
• Both Sweetened Dried Cranberries and Boiled Spears Frozen Broccoli offer comparable quantities of Energy per 300 calories.
• 300 calories of Sweetened Dried Cranberries provide inadequate amounts of Omega 3 and Protein
• Both Sweetened Dried Cranberries as well as Boiled and Drained Spears Frozen Broccoli provide inadequate amounts of Omega 6 in 300 calories.