Comparing Nutrients in 7 ounces Sweetened Dried Cranberries VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Sweetened Dried Cranberries	0%	3%	97%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Sweetened Dried Cranberries	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	21% 611kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	2.23% 2.16g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.17g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	2.85% 0.046g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	1.86% 0.32g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	126% 164g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	199% 144g	3.7% 2.68g	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	74% 53.6g	2.27% 1.65g	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	% 59g	% 1.5g	g per day for Men 19-50 years
Sucrose	% 31.4g	NA	g per day for Men 19-50 years
Fiber	27.7% 10.5g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	0.6% 0.34g	9.96% 5.58g	56g per day for Men 19-50 years

Vitamins

	Sweetened Dried Cranberries	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.15% 0.026mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.27% 0.056mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.8% 0.075mg	20% 0.26mg	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	33.2% 133μg	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	0.44% 0.4mg	124% 112mg	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	27.8% 4.17mg	16% 2.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.6% 15μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Dried Cranberries	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	1.8% 18mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	8.38% 0.075mg	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	9.67% 0.77mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	1.9% 7.94mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	15.5% 0.36mg	25.4% 0.58mg	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	2.27% 16mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	2.86% 97mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	0.85% 31.3g	4.9% 181g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Sweetened Dried Cranberries vs Frozen Chopped Broccoli:

• Sweetened Dried Cranberries have 1.7 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 26 times more Vitamin A, 4.1 times more Vitamin B1, 3.4 times more Vitamin B2, 3.4 times more Vitamin B6, more Vitamin B9, 282 times more Vitamin C and 10.7 times more Vitamin K than Sweetened Dried Cranberries.
• Both Sweetened Dried Cranberries and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B3 per 7 oz.
• Both Sweetened Dried Cranberries as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Sweetened Dried Cranberries vs Frozen Chopped Broccoli:

• Sweetened Dried Cranberries have 1.7 times more Copper than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 6.2 times more Calcium, 2.1 times more Iron, 4.5 times more Magnesium, 1.6 times more Manganese, 6.3 times more Phosphorus, 4.3 times more Potassium, 4.7 times more Selenium, 4.8 times more Sodium, 4.8 times more Zinc and 5.8 times more Water than Sweetened Dried Cranberries.

Comparison of macro-nutrients per 7 ounces:

• Sweetened Dried Cranberries have 11.8 times more Energy, 3.8 times more Fat, 17.3 times more Carbohydrate, 53.7 times more Sugars, 32.5 times more Fructose and 1.8 times more Fiber than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 4.6 times more Omega 3 and 16.5 times more Protein than Sweetened Dried Cranberries.
• Both Sweetened Dried Cranberries as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.