Comparing Nutrients in 7 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	5.2% 151kcal	21% 611kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	2.23% 2.16g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.095g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	2.85% 0.046g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.14g	1.86% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.5% 39.6g	126% 164g	130g per day for Men 19-50 years
Sugars	NA	199% 144g	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	74% 53.6g	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	% 59g	g per day for Men 19-50 years
Sucrose	NA	% 31.4g	g per day for Men 19-50 years
Fiber	NA	27.7% 10.5g	38g per day for Men 19-50 years
Protein	1.4% 0.79g	0.6% 0.34g	56g per day for Men 19-50 years

Vitamins

	Crabapples	Sweetened Dried Cranberries	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	2.15% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	4.27% 0.056mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.24% 0.2mg	6.8% 1.1mg	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	5.8% 0.075mg	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	17.6% 16mg	0.44% 0.4mg	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	27.8% 4.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	12.6% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crabapples	Sweetened Dried Cranberries	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	14.8% 0.13mg	14% 0.13mg	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	8.93% 0.71mg	9.67% 0.77mg	8mg per day for Men 19-50 years
Magnesium	3.3% 14mg	1.9% 7.94mg	420mg per day for Men 19-50 years
Manganese	9.92% 0.23mg	15.5% 0.36mg	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	4.25% 29.8mg	2.27% 16mg	700mg per day for Men 19-50 years
Potassium	11.3% 385mg	2.86% 97mg	3400mg per day for Men 19-50 years
Selenium	NA	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	NA	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	4.23% 157g	0.85% 31.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 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 7 oz.

Comparing minerals per 7 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 7 oz.

Comparison of macro-nutrients per 7 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 7 oz.