Comparing Nutrients in 500 calories Sweetened Dried Cranberries VS Boiled Spears Frozen Broccoli

Weight per 500 calories

• Sweetened Dried Cranberries: 162g
• Boiled Spears Frozen Broccoli: 1786g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.82% 1.77g	2.03% 1.96g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	2.33% 0.037g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.26g	1.37% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	103% 134g	73.6% 96g	130g per day for Men 19-50 years
Sugars	162% 118g	36.2% 26.3g	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	60.5% 44g	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	% 48.2g	NA	g per day for Men 19-50 years
Sucrose	% 25.6g	NA	g per day for Men 19-50 years
Fiber	22.6% 8.6g	141% 53.6g	38g per day for Men 19-50 years
Protein	0.49% 0.28g	99% 55.4g	56g per day for Men 19-50 years

Vitamins

	Sweetened Dried Cranberries	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0.36% 3.25μg	101% 911μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.76% 0.021mg	82% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.045mg	111% 1.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.56% 0.89mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.75% 0.062mg	179% 2.32mg	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	134% 536μg	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	0.36% 0.32mg	796% 716mg	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	22.7% 3.4mg	157% 23.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.3% 12.3μg	1311% 1573μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Dried Cranberries	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	1.46% 14.6mg	91% 911mg	1000mg per day for Men 19-50 years
Copper	11.4% 0.1mg	85.3% 0.77mg	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	7.9% 0.63mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	1.55% 6.5mg	85% 357mg	420mg per day for Men 19-50 years
Manganese	12.7% 0.29mg	252% 5.8mg	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	1.86% 13mg	140% 982mg	700mg per day for Men 19-50 years
Potassium	2.34% 79.5mg	95% 3214mg	3400mg per day for Men 19-50 years
Selenium	1.77% 0.97μg	61.7% 34μg	55μg per day for Men 19-50 years
Sodium	0.54% 8.1mg	28.6% 429mg	1500mg per day for Men 19-50 years
Zinc	1.48% 0.16mg	48.7% 5.36mg	11mg per day for Men 19-50 years
Water	0.69% 25.6g	43.8% 1620g	3700g per day for Men 19-50 years

Sweetened Dried Cranberries VS Boiled Spears Frozen Broccoli Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Sweetened Dried Cranberries or Boiled Spears Frozen Broccoli?

Lets compare vitamin content per 500 calories of Sweetened Dried Cranberries vs Boiled Spears Frozen Broccoli:

• 500 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.
• 500 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 500 calories.

Comparing minerals per 500 calories for Sweetened Dried Cranberries vs Boiled Spears Frozen Broccoli:

• 500 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.
• 500 calories of Sweetened Dried Cranberries lack sufficient amounts of Calcium, Iron, Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Sweetened Dried Cranberries have 1.4 times more Carbohydrate and 4.5 times more Sugars than Boiled Spears Frozen Broccoli.
• While 500 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 500 calories.
• 500 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 500 calories.