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

Weight per 500 calories

• Sweetened Dried Cranberries: 162g
• Frozen Broccoli Spears: 1724g

Sweetened Dried Cranberries have 10.6 times more energy per 100g than Frozen Broccoli Spears. It has high energy density when compared to other foods. Frozen Broccoli Spears having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Sweetened Dried Cranberries	0%	3%	97%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Sweetened Dried Cranberries	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.82% 1.77g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	2.33% 0.037g	135% 2.16g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.26g	3.75% 0.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	103% 134g	71% 92g	130g per day for Men 19-50 years
Sugars	162% 118g	35% 25.3g	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	136% 51.7g	38g per day for Men 19-50 years
Protein	0.49% 0.28g	94% 52.8g	56g per day for Men 19-50 years

Vitamins

	Sweetened Dried Cranberries	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0.36% 3.25μg	109% 983μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.76% 0.021mg	103% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.045mg	151% 1.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.56% 0.89mg	49.8% 7.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	83.4% 4.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.75% 0.062mg	232% 3mg	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	405% 1621μg	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	1308% 1178mg	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	155% 23.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.3% 12.3μg	1457% 1748μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Dried Cranberries	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	1.46% 14.6mg	70.7% 707mg	1000mg per day for Men 19-50 years
Copper	11.4% 0.1mg	69% 0.62mg	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	155% 12.4mg	8mg per day for Men 19-50 years
Magnesium	1.55% 6.5mg	65.7% 276mg	420mg per day for Men 19-50 years
Manganese	12.7% 0.29mg	192% 4.4mg	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	145% 1017mg	700mg per day for Men 19-50 years
Potassium	2.34% 79.5mg	127% 4310mg	3400mg per day for Men 19-50 years
Selenium	1.77% 0.97μg	59.6% 32.8μg	55μg per day for Men 19-50 years
Sodium	0.54% 8.1mg	19.5% 293mg	1500mg per day for Men 19-50 years
Zinc	1.48% 0.16mg	53.3% 5.86mg	11mg per day for Men 19-50 years
Water	0.69% 25.6g	42% 1561g	3700g per day for Men 19-50 years

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

• Frozen Broccoli Spears contain 302.7 times more Vitamin A, 58.8 times more Vitamin B1, 43.2 times more Vitamin B2, 9 times more Vitamin B3, 48.9 times more Vitamin B6, more Vitamin B9, 3627 times more Vitamin C, 6.8 times more Vitamin E and 141.7 times more Vitamin K than Sweetened Dried Cranberries.
• Both Sweetened Dried Cranberries as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Frozen Broccoli Spears contain 48.4 times more Calcium, 6.1 times more Copper, 19.6 times more Iron, 42.5 times more Magnesium, 15.1 times more Manganese, 78.3 times more Phosphorus, 54.2 times more Potassium, 33.6 times more Selenium, 36.1 times more Sodium, 36.1 times more Zinc and 60.9 times more Water than Sweetened Dried Cranberries.

Comparison of macro-nutrients per 500 calories:

• Sweetened Dried Cranberries have 1.5 times more Carbohydrate and 4.6 times more Sugars than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 3.3 times more Fat, 57.7 times more Omega 3, 6 times more Fiber and 191.2 times more Protein than Sweetened Dried Cranberries.
• Both Sweetened Dried Cranberries and Frozen Broccoli Spears have similar amounts of Energy per 500 kcal.
• Both Sweetened Dried Cranberries as well as Frozen Broccoli Spears have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.