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

Macros Ratio

	Protein	Fat	Carbs
Sweetened Dried Cranberries	0%	3%	97%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Sweetened Dried Cranberries	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	21% 611kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	2.23% 2.16g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.17g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	2.85% 0.046g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	1.86% 0.32g	0.43% 0.073g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	126% 164g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	199% 144g	4.02% 2.9g	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	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	% 59g	NA	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	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Sweetened Dried Cranberries	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.15% 0.026mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.27% 0.056mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.8% 0.075mg	26.7% 0.35mg	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	46.6% 187μg	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	151% 136mg	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	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.6% 15μg	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Dried Cranberries	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	1.8% 18mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	7.94% 0.071mg	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	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	1.9% 7.94mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	15.5% 0.36mg	22% 0.51mg	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	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	2.86% 97mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	0.85% 31.3g	4.86% 180g	3700g per day for Men 19-50 years

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

• Sweetened Dried Cranberries have 1.6 times more Vitamin E than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 28.5 times more Vitamin A, 5.5 times more Vitamin B1, 4.1 times more Vitamin B2, 4.6 times more Vitamin B6, more Vitamin B9, 341.5 times more Vitamin C and 13.3 times more Vitamin K than Sweetened Dried Cranberries.
• Both Sweetened Dried Cranberries and Frozen Broccoli Spears have similar amounts of Vitamin B3 per 7 oz.
• Both Sweetened Dried Cranberries as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Sweetened Dried Cranberries have 1.8 times more Copper than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 4.6 times more Calcium, 1.8 times more Iron, 4 times more Magnesium, 1.4 times more Manganese, 7.4 times more Phosphorus, 5.1 times more Potassium, 3.2 times more Selenium, 3.4 times more Sodium, 3.4 times more Zinc and 5.7 times more Water than Sweetened Dried Cranberries.

Comparison of macro-nutrients per 7 ounces:

• Sweetened Dried Cranberries have 10.6 times more Energy, 3.2 times more Fat, 15.5 times more Carbohydrate, 49.4 times more Sugars and 1.8 times more Fiber than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 5.4 times more Omega 3 and 18 times more Protein than Sweetened Dried Cranberries.
• Both Sweetened Dried Cranberries as well as Frozen Broccoli Spears have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.