Comparing Nutrients in 7 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	5.2% 151kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.27% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.095g	0.05% 0.016g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.14g	0.39% 0.065g	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	18.3% 23.8g	130g per day for Men 19-50 years
Sugars	NA	11.7% 8.47g	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	1.83% 1.33g	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	% 6.83g	g per day for Men 19-50 years
Sucrose	NA	% 0.32g	g per day for Men 19-50 years
Fiber	NA	19% 7.14g	38g per day for Men 19-50 years
Protein	1.4% 0.79g	1.63% 0.91g	56g per day for Men 19-50 years

Vitamins

	Crabapples	Cranberries	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	2% 0.024mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.24% 0.2mg	1.25% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	8.7% 0.11mg	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	0.5% 2μg	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	31% 27.8mg	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	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.27% 9.92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crabapples	Cranberries	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	14.8% 0.13mg	12.3% 0.11mg	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	5.7% 0.46mg	8mg per day for Men 19-50 years
Magnesium	3.3% 14mg	2.83% 12mg	420mg per day for Men 19-50 years
Manganese	9.92% 0.23mg	23% 0.53mg	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	3.1% 22mg	700mg per day for Men 19-50 years
Potassium	11.3% 385mg	4.67% 159mg	3400mg per day for Men 19-50 years
Selenium	NA	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	NA	1.62% 0.18mg	11mg per day for Men 19-50 years
Water	4.23% 157g	4.7% 173g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 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 7 oz.
• Both Raw Crabapples as well as Raw Cranberries have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin B12 in 7 oz.

Comparing minerals per 7 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 7 oz.

Comparison of macro-nutrients per 7 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 7 oz.