Comparing Nutrients in 5 ounces Crabapples VS Sweetened Dried Cranberries

Macros Ratio

	Protein	Fat	Carbs
Crabapples	2%	3%	95%
Sweetened Dried Cranberries	0%	3%	97%

Macro Nutrients

	Crabapples	Sweetened Dried Cranberries	Recommended Dietary Allowance
Energy	3.7% 108kcal	15% 437kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	1.6% 1.55g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	0.39% 0.12g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	2.04% 0.033g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	1.33% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.8% 28.3g	90% 117g	130g per day for Men 19-50 years
Sugars	NA	142% 103g	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	52.8% 38.3g	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	% 42g	g per day for Men 19-50 years
Sucrose	NA	% 22.4g	g per day for Men 19-50 years
Fiber	NA	19.8% 7.5g	38g per day for Men 19-50 years
Protein	1% 0.57g	0.43% 0.24g	56g per day for Men 19-50 years

Vitamins

	Crabapples	Sweetened Dried Cranberries	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.54% 0.043mg	1.54% 0.018mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.2% 0.028mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.89% 0.14mg	4.85% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	4.14% 0.054mg	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	0% 0μg	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	12.6% 11.3mg	0.31% 0.28mg	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	20% 2.98mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.98% 10.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crabapples	Sweetened Dried Cranberries	Recommended Dietary Allowance
Calcium	2.55% 25.5mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.095mg	9.92% 0.089mg	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	6.38% 0.51mg	6.9% 0.55mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	1.35% 5.67mg	420mg per day for Men 19-50 years
Manganese	7.1% 0.16mg	11% 0.26mg	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	3.04% 21.3mg	1.6% 11.3mg	700mg per day for Men 19-50 years
Potassium	8.1% 275mg	2.04% 69.5mg	3400mg per day for Men 19-50 years
Selenium	NA	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	NA	1.3% 0.14mg	11mg per day for Men 19-50 years
Water	3.02% 112g	0.6% 22.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Crabapples vs Sweetened Dried Cranberries:

• Raw Crabapples have 2.3 times more Vitamin B1 and 40 times more Vitamin C than Sweetened Dried Cranberries.
• While Sweetened Dried Cranberries contain 1.4 times more Vitamin B2 and 5.5 times more Vitamin B3 than Raw Crabapples.
• Both Raw Crabapples as well as Sweetened Dried Cranberries have insufficient amounts of Vitamin A and Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Crabapples vs Sweetened Dried Cranberries:

• Raw Crabapples have 2 times more Calcium, 1.8 times more Magnesium, 1.9 times more Phosphorus, 4 times more Potassium and 5 times more Water than Sweetened Dried Cranberries.
• While Sweetened Dried Cranberries contain 1.6 times more Manganese than Raw Crabapples.
• Both Raw Crabapples and Sweetened Dried Cranberries have similar amounts of Copper and Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Sweetened Dried Cranberries contain 4.1 times more Energy, 3.6 times more Fat, 1.5 times more Omega 3 and 4.2 times more Carbohydrate than Raw Crabapples.
• Both Raw Crabapples as well as Sweetened Dried Cranberries have insufficient amounts of Omega 6, Cholesterol, Glucose, Sucrose and Protein in 5 oz.