Comparing Nutrients in 7 ounces Sweetened Dried Cranberries VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Sweetened Dried Cranberries	0%	3%	97%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Sweetened Dried Cranberries	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	21% 611kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	2.23% 2.16g	1.06% 1.03g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.17g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	2.85% 0.046g	25% 0.4g	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	4.76% 6.2g	130g per day for Men 19-50 years
Sugars	199% 144g	1.7% 1.23g	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	0.66% 0.48g	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	% 0.46g	g per day for Men 19-50 years
Sucrose	% 31.4g	% 0.3g	g per day for Men 19-50 years
Fiber	27.7% 10.5g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	0.6% 0.34g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Sweetened Dried Cranberries	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	50% 450μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.15% 0.026mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.27% 0.056mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	17.8% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.8% 0.075mg	33.6% 0.44mg	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	35.2% 141μg	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	81.6% 73.4mg	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	33.5% 5.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.6% 15μg	423% 508μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Dried Cranberries	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	1.8% 18mg	23.4% 234mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	16.5% 0.15mg	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	31.5% 2.52mg	8mg per day for Men 19-50 years
Magnesium	1.9% 7.94mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	15.5% 0.36mg	32.8% 0.75mg	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	23.2% 163mg	700mg per day for Men 19-50 years
Potassium	2.86% 97mg	20% 681mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	7.4% 111mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	0.85% 31.3g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweetened Dried Cranberries VS Cooked Broccoli Raab per 7 oz

Compare the macro and micronutrient content in 7 oz of Sweetened Dried Cranberries versus 7 oz of Cooked Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Sweetened Dried Cranberries vs Cooked Broccoli Raab:

• 7 oz of Cooked Broccoli Raab contain 113.5 times more Vitamin A, 13 times more Vitamin B1, 5 times more Vitamin B2, 3.7 times more Vitamin B3, 5.8 times more Vitamin B6, more Vitamin B9, 185 times more Vitamin C and 33.7 times more Vitamin K than Sweetened Dried Cranberries.
• Both Sweetened Dried Cranberries and Cooked Broccoli Raab provide similar amounts of Vitamin E per seven ounces.
• 7 ounces of Sweetened Dried Cranberries have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B9 and Vitamin C
• Both Sweetened Dried Cranberries as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Sweetened Dried Cranberries vs Cooked Broccoli Raab:

• 7 oz of Cooked Broccoli Raab contain 13.1 times more Calcium, 3.3 times more Iron, 6.8 times more Magnesium, 2.1 times more Manganese, 10.3 times more Phosphorus, 7 times more Potassium, 2.2 times more Selenium, 11.2 times more Sodium, 5.4 times more Zinc and 5.8 times more Water than Sweetened Dried Cranberries.
• Both Sweetened Dried Cranberries and Cooked Broccoli Raab contain similar levels of Copper per seven ounces.
• 7 ounces of Sweetened Dried Cranberries lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sweetened Dried Cranberries have 12.3 times more Energy, 26.5 times more Carbohydrate, 117 times more Sugars, 112.5 times more Fructose and 1.9 times more Fiber than Cooked Broccoli Raab.
• While 7 oz of Cooked Broccoli Raab contain 8.7 times more Omega 3 and 22.5 times more Protein than Sweetened Dried Cranberries.
• 7 ounces of Sweetened Dried Cranberries provide inadequate amounts of Omega 3 and Protein
• 7 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy
• Both Sweetened Dried Cranberries as well as Cooked Broccoli Raab provide inadequate amounts of Omega 6 in seven ounces.