Comparing Nutrients in 500 calories Crabapples VS Cranberries

Weight per 500 calories

• Crabapples: 658g
• Cranberries: 1087g

Crabapples have 1.7 times more energy per 100g than Cranberries. It has average energy density when compared to other foods. Raw Cranberries having low energy density.

Which food has more nutrients per 500 calories - Crabapples or Cranberries?

Macros Ratio

	Protein	Fat	Carbs
Crabapples	2%	3%	95%
Cranberries	4%	2%	94%

Macro Nutrients

	Crabapples	Cranberries	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.03% 1.97g	1.46% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.99% 0.32g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	6.17% 0.099g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	2.83% 0.48g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	101% 131g	100% 130g	130g per day for Men 19-50 years
Sugars	NA	64% 46.4g	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	NA	10% 7.3g	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	NA	% 37.4g	g per day for Men 19-50 years
Sucrose	NA	% 1.74g	g per day for Men 19-50 years
Fiber	NA	103% 39g	38g per day for Men 19-50 years
Protein	4.7% 2.63g	8.93% 5g	56g per day for Men 19-50 years

Vitamins

	Crabapples	Cranberries	Recommended Dietary Allowance
Vitamin A	1.46% 13μg	3.62% 32.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.4% 0.2mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.66mg	6.86% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	64% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	47.7% 0.62mg	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	NA	2.7% 11μg	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	58.5% 52.6mg	169% 152mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	96% 14.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	45.3% 54.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crabapples	Cranberries	Recommended Dietary Allowance
Calcium	12% 118mg	8.7% 87mg	1000mg per day for Men 19-50 years
Copper	49% 0.44mg	67.6% 0.61mg	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	29.6% 2.37mg	31.3% 2.5mg	8mg per day for Men 19-50 years
Magnesium	11% 46mg	15.5% 65.2mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	126% 2.9mg	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	14% 99mg	17% 120mg	700mg per day for Men 19-50 years
Potassium	37.5% 1276mg	25.6% 870mg	3400mg per day for Men 19-50 years
Selenium	NA	1.98% 1.1μg	55μg per day for Men 19-50 years
Sodium	0.44% 6.58mg	1.45% 21.7mg	1500mg per day for Men 19-50 years
Zinc	NA	8.9% 0.98mg	11mg per day for Men 19-50 years
Water	14% 519g	25.7% 949g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Crabapples vs Cranberries:

• Raw Crabapples have 1.5 times more Vitamin B1 than Raw Cranberries.
• While Raw Cranberries contain 1.7 times more Vitamin B2, 1.7 times more Vitamin B3 and 2.9 times more Vitamin C than Raw Crabapples.
• Both Raw Crabapples as well as Raw Cranberries have insufficient amounts of Vitamin A and Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Crabapples vs Cranberries:

• Raw Crabapples have 1.4 times more Calcium and 1.5 times more Potassium than Raw Cranberries.
• While Raw Cranberries contain 1.4 times more Copper, 1.4 times more Magnesium, 3.8 times more Manganese and 1.8 times more Water than Raw Crabapples.
• Both Raw Crabapples and Raw Cranberries have similar amounts of Iron and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Cranberries contain 2.4 times more Omega 3 and 1.9 times more Protein than Raw Crabapples.
• Both Raw Crabapples and Raw Cranberries have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw Crabapples as well as Raw Cranberries have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.