Comparing Nutrients in 7 ounces Sweetened Dried Cranberries VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Sweetened Dried Cranberries	0%	3%	97%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Sweetened Dried Cranberries	Broccoli Raab	Recommended Dietary Allowance
Energy	21% 611kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	2.23% 2.16g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.17g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	2.85% 0.046g	23.4% 0.38g	1.6g per day for Men 19-50 years
Omega 6	1.86% 0.32g	0.34% 0.058g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	126% 164g	4.35% 5.66g	130g per day for Men 19-50 years
Sugars	199% 144g	1.04% 0.75g	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	0.47% 0.34g	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	% 0.2g	g per day for Men 19-50 years
Sucrose	% 31.4g	% 0.22g	g per day for Men 19-50 years
Fiber	27.7% 10.5g	14% 5.36g	38g per day for Men 19-50 years
Protein	0.6% 0.34g	11.2% 6.3g	56g per day for Men 19-50 years

Vitamins

	Sweetened Dried Cranberries	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.15% 0.026mg	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.27% 0.056mg	19.7% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	15% 2.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12.8% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.8% 0.075mg	26% 0.34mg	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	41% 165μg	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	44.5% 40mg	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	21.4% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.6% 15μg	370% 445μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Dried Cranberries	Broccoli Raab	Recommended Dietary Allowance
Calcium	1.8% 18mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	9.26% 0.083mg	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	53% 4.25mg	8mg per day for Men 19-50 years
Magnesium	1.9% 7.94mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	15.5% 0.36mg	34% 0.78mg	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	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	2.86% 97mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	0.85% 31.3g	4.96% 184g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Sweetened Dried Cranberries versus 7 oz of 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 Broccoli Raab:

• 7 ounces of Sweetened Dried Cranberries have 1.3 times more Vitamin E than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 65.5 times more Vitamin A, 12.5 times more Vitamin B1, 4.6 times more Vitamin B2, 2.2 times more Vitamin B3, 4.5 times more Vitamin B6, more Vitamin B9, 101 times more Vitamin C and 29.5 times more Vitamin K than Sweetened Dried Cranberries.
• 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 Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Sweetened Dried Cranberries have 1.5 times more Copper than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 12 times more Calcium, 5.5 times more Iron, 5.5 times more Magnesium, 2.2 times more Manganese, 9.1 times more Phosphorus, 4 times more Potassium, 6.6 times more Sodium, 7.7 times more Zinc and 5.9 times more Water than Sweetened Dried Cranberries.
• 7 ounces of Sweetened Dried Cranberries lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium and Zinc
• Both Sweetened Dried Cranberries as well as Raw Broccoli Raab lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sweetened Dried Cranberries have 14 times more Energy, 29.1 times more Carbohydrate, 190.9 times more Sugars, 158.8 times more Fructose and 2 times more Fiber than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 8.2 times more Omega 3 and 18.6 times more Protein than Sweetened Dried Cranberries.
• 7 ounces of Sweetened Dried Cranberries provide inadequate amounts of Omega 3 and Protein
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy
• Both Sweetened Dried Cranberries as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in seven ounces.