Comparing Nutrients in 5 ounces Crabapples VS Cranberries

Macros Ratio

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

Macro Nutrients

	Crabapples	Cranberries	Recommended Dietary Allowance
Energy	3.7% 108kcal	2.25% 65.2kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	0.035% 0.011g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	1.95% 0.031g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	0.28% 0.047g	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	13% 17g	130g per day for Men 19-50 years
Sugars	NA	8.35% 6.05g	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	1.3% 0.95g	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	% 4.88g	g per day for Men 19-50 years
Sucrose	NA	% 0.23g	g per day for Men 19-50 years
Fiber	NA	13.4% 5.1g	38g per day for Men 19-50 years
Protein	1% 0.57g	1.16% 0.65g	56g per day for Men 19-50 years

Vitamins

	Crabapples	Cranberries	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.54% 0.043mg	1.4% 0.017mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.2% 0.028mg	2.2% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.89% 0.14mg	0.89% 0.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8.36% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	6.2% 0.081mg	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	0.35% 1.4μg	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	22% 20mg	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	12.5% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.9% 7.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crabapples	Cranberries	Recommended Dietary Allowance
Calcium	2.55% 25.5mg	1.13% 11.3mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.095mg	8.8% 0.079mg	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	4.08% 0.33mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	2.02% 8.5mg	420mg per day for Men 19-50 years
Manganese	7.1% 0.16mg	16.5% 0.38mg	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	2.23% 15.6mg	700mg per day for Men 19-50 years
Potassium	8.1% 275mg	3.34% 113mg	3400mg per day for Men 19-50 years
Selenium	NA	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	NA	1.16% 0.13mg	11mg per day for Men 19-50 years
Water	3.02% 112g	3.35% 124g	3700g per day for Men 19-50 years

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

• Raw Crabapples have 2.5 times more Vitamin B1 than Raw Cranberries.
• While Raw Cranberries contain 1.8 times more Vitamin C than Raw Crabapples.
• Both Raw Crabapples and Raw Cranberries have similar amounts of Vitamin B2 per 5 oz.
• Both Raw Crabapples as well as Raw Cranberries have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Crabapples vs Cranberries:

• Raw Crabapples have 2.3 times more Calcium, 1.6 times more Iron, 1.4 times more Phosphorus and 2.4 times more Potassium than Raw Cranberries.
• While Raw Cranberries contain 2.3 times more Manganese than Raw Crabapples.
• Both Raw Crabapples and Raw Cranberries have similar amounts of Copper, Magnesium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Crabapples have 1.7 times more Energy and 1.7 times more Carbohydrate than Raw Cranberries.
• While Raw Cranberries contain 1.5 times more Omega 3 than Raw Crabapples.
• Both Raw Crabapples as well as Raw Cranberries have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose, Sucrose and Protein in 5 oz.