Comparing Nutrients in 5 ounces Sweetened Dried Cranberries VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Sweetened Dried Cranberries	0%	3%	97%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Sweetened Dried Cranberries	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	15% 437kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.55g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.12g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	2.04% 0.033g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	1.33% 0.23g	0.11% 0.018g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	5.83% 7.6g	130g per day for Men 19-50 years
Sugars	142% 103g	2.87% 2.1g	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	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	% 42g	NA	g per day for Men 19-50 years
Sucrose	% 22.4g	NA	g per day for Men 19-50 years
Fiber	19.8% 7.5g	11% 4.25g	38g per day for Men 19-50 years
Protein	0.43% 0.24g	7.85% 4.4g	56g per day for Men 19-50 years

Vitamins

	Sweetened Dried Cranberries	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	8.03% 72.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.54% 0.018mg	6.5% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	8.83% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.85% 0.78mg	4.06% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.77% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.14% 0.054mg	14% 0.18mg	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	20% 79.4μg	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	0.31% 0.28mg	63% 57mg	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	12.5% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.98% 10.8μg	104% 125μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Dried Cranberries	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	5.35% 0.048mg	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	6.9% 0.55mg	11% 0.86mg	8mg per day for Men 19-50 years
Magnesium	1.35% 5.67mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	11% 0.26mg	13.7% 0.32mg	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	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	2.04% 69.5mg	5.92% 201mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	1.3% 0.14mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	0.6% 22.4g	3.48% 129g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Sweetened Dried Cranberries vs Cooked Chopped Frozen Broccoli:

• Sweetened Dried Cranberries have 1.6 times more Vitamin E than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 25.5 times more Vitamin A, 4.2 times more Vitamin B1, 2.9 times more Vitamin B2, 3.4 times more Vitamin B6, more Vitamin B9, 200.5 times more Vitamin C and 11.6 times more Vitamin K than Sweetened Dried Cranberries.
• Both Sweetened Dried Cranberries and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B3 per 5 oz.
• Both Sweetened Dried Cranberries as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Sweetened Dried Cranberries vs Cooked Chopped Frozen Broccoli:

• Sweetened Dried Cranberries have 1.9 times more Copper than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 3.7 times more Calcium, 1.6 times more Iron, 3.3 times more Magnesium, 6.1 times more Phosphorus, 2.9 times more Potassium, 2.8 times more Zinc and 5.7 times more Water than Sweetened Dried Cranberries.
• Both Sweetened Dried Cranberries and Boiled Chopped Frozen Broccoli have similar amounts of Manganese and Selenium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Sweetened Dried Cranberries have 11 times more Energy, 9.1 times more Fat, 15.5 times more Carbohydrate, 49.4 times more Sugars and 1.8 times more Fiber than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.8 times more Omega 3 and 18.2 times more Protein than Sweetened Dried Cranberries.
• Both Sweetened Dried Cranberries as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.