Comparing Nutrients in 5 ounces Sweetened Dried Cranberries VS Custard-apple

Macros Ratio

	Protein	Fat	Carbs
Sweetened Dried Cranberries	0%	3%	97%
Custard-apple	6%	5%	89%

Macro Nutrients

	Sweetened Dried Cranberries	Custard-apple	Recommended Dietary Allowance
Energy	15% 437kcal	4.94% 143kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.55g	0.88% 0.85g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.12g	1.02% 0.33g	32g per day for Men 19-50 years
Omega 3	2.04% 0.033g	NA	1.6g per day for Men 19-50 years
Omega 6	1.33% 0.23g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	27.5% 35.7g	130g per day for Men 19-50 years
Sugars	142% 103g	NA	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	8.95% 3.4g	38g per day for Men 19-50 years
Protein	0.43% 0.24g	4.3% 2.4g	56g per day for Men 19-50 years

Vitamins

	Sweetened Dried Cranberries	Custard-apple	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	1.54% 0.018mg	9.45% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.85% 0.78mg	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.83% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.14% 0.054mg	24% 0.31mg	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	NA	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	30.2% 27.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	20% 2.98mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.98% 10.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Dried Cranberries	Custard-apple	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	4.25% 42.5mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	NA	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	12.6% 1mg	8mg per day for Men 19-50 years
Magnesium	1.35% 5.67mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	11% 0.26mg	NA	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	4.25% 29.8mg	700mg per day for Men 19-50 years
Potassium	2.04% 69.5mg	16% 541mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	NA	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	1.3% 0.14mg	NA	11mg per day for Men 19-50 years
Water	0.6% 22.4g	2.74% 101g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweetened Dried Cranberries VS Custard-apple per 5 oz

Compare the macro and micronutrient content in 5 oz of Sweetened Dried Cranberries versus 5 oz of Custard-apple to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Sweetened Dried Cranberries vs Custard-apple:

• 5 oz of Raw Custard-apple contain 6.2 times more Vitamin B1, 3.6 times more Vitamin B2, 5.8 times more Vitamin B6 and 96 times more Vitamin C than Sweetened Dried Cranberries.
• Both Sweetened Dried Cranberries and Custard-apple provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Sweetened Dried Cranberries have insufficient amounts of Vitamin B1 and Vitamin C
• Both Sweetened Dried Cranberries as well as Raw Custard-apple have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Sweetened Dried Cranberries vs Custard-apple:

• 5 oz of Raw Custard-apple contain 3.3 times more Calcium, 1.8 times more Iron, 4.5 times more Magnesium, 2.6 times more Phosphorus and 7.8 times more Potassium than Sweetened Dried Cranberries.
• 5 ounces of Sweetened Dried Cranberries lack sufficient amounts of Calcium, Magnesium, Phosphorus and Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Sweetened Dried Cranberries have 3 times more Energy, 3.3 times more Carbohydrate and 2.2 times more Fiber than Custard-apple.
• While 5 oz of Raw Custard-apple contain 10 times more Protein than Sweetened Dried Cranberries.
• 5 ounces of Sweetened Dried Cranberries provide inadequate amounts of Protein