Comparing Nutrients in 5 ounces Sweetened Dried Cranberries VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Sweetened Dried Cranberries	0%	3%	97%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Sweetened Dried Cranberries	Boiled Broccoli	Recommended Dietary Allowance
Energy	15% 437kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.55g	0.6% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.12g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	2.04% 0.033g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	1.33% 0.23g	0.43% 0.072g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	7.83% 10g	130g per day for Men 19-50 years
Sugars	142% 103g	2.7% 1.97g	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	52.8% 38.3g	1.45% 1.05g	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	% 42g	% 0.69g	g per day for Men 19-50 years
Sucrose	% 22.4g	% 0.11g	g per day for Men 19-50 years
Fiber	19.8% 7.5g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	0.43% 0.24g	6.02% 3.37g	56g per day for Men 19-50 years

Vitamins

	Sweetened Dried Cranberries	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.54% 0.018mg	7.44% 0.089mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.85% 0.78mg	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.14% 0.054mg	22% 0.28mg	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	38.3% 153μg	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	0.31% 0.28mg	102% 92mg	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	20% 2.98mg	13.7% 2.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.98% 10.8μg	167% 200μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Dried Cranberries	Boiled Broccoli	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	9.6% 0.086mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.14% 5.67μg	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	6.9% 0.55mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	1.35% 5.67mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	11% 0.26mg	12% 0.27mg	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	1.6% 11.3mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	2.04% 69.5mg	12.2% 415mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	3.87% 58mg	1500mg per day for Men 19-50 years
Zinc	1.3% 0.14mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	0.6% 22.4g	3.4% 127g	3700g per day for Men 19-50 years

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

• Sweetened Dried Cranberries have 1.4 times more Vitamin E than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 38.5 times more Vitamin A, 4.8 times more Vitamin B1, 4.4 times more Vitamin B2, 5.3 times more Vitamin B6, more Vitamin B9, 324.5 times more Vitamin C and 18.6 times more Vitamin K than Sweetened Dried Cranberries.
• Both Sweetened Dried Cranberries and Boiled and Drained Broccoli have similar amounts of Vitamin B3 per 5 oz.
• Both Sweetened Dried Cranberries as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Sweetened Dried Cranberries vs Boiled Broccoli:

• Boiled and Drained Broccoli contains 4.4 times more Calcium, 1.7 times more Iron, 5.3 times more Magnesium, 8.4 times more Phosphorus, 6 times more Potassium, 2.7 times more Selenium, 8.2 times more Sodium, 4.5 times more Zinc and 5.7 times more Water than Sweetened Dried Cranberries.
• Both Sweetened Dried Cranberries and Boiled and Drained Broccoli have similar amounts of Copper and Manganese per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Sweetened Dried Cranberries have 8.8 times more Energy, 2.7 times more Fat, 11.5 times more Carbohydrate, 52.2 times more Sugars, 36.5 times more Fructose and 1.6 times more Fiber than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 5.2 times more Omega 3 and 14 times more Protein than Sweetened Dried Cranberries.
• Both Sweetened Dried Cranberries as well as Boiled and Drained Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.