Comparing Nutrients in 7 ounces Sweetened Dried Cranberries VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Sweetened Dried Cranberries	0%	3%	97%
Cauliflower	26%	8%	66%

Macro Nutrients

	Sweetened Dried Cranberries	Cauliflower	Recommended Dietary Allowance
Energy	21% 611kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	2.23% 2.16g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.17g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	2.85% 0.046g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	1.86% 0.32g	0.19% 0.032g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	126% 164g	7.6% 9.86g	130g per day for Men 19-50 years
Sugars	199% 144g	5.23% 3.8g	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	2.66% 1.92g	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	% 1.87g	g per day for Men 19-50 years
Sucrose	% 31.4g	% 0g	g per day for Men 19-50 years
Fiber	27.7% 10.5g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	0.6% 0.34g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Sweetened Dried Cranberries	Cauliflower	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.15% 0.026mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.27% 0.056mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	26.5% 1.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.8% 0.075mg	28% 0.37mg	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	28.3% 113μg	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	106% 96mg	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	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.6% 15μg	25.6% 30.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Dried Cranberries	Cauliflower	Recommended Dietary Allowance
Calcium	1.8% 18mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	8.6% 0.077mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.05% 2μg	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	10.4% 0.83mg	8mg per day for Men 19-50 years
Magnesium	1.9% 7.94mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	15.5% 0.36mg	13.4% 0.31mg	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	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	2.86% 97mg	17.5% 593mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	0.85% 31.3g	4.94% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweetened Dried Cranberries VS Cauliflower per 7 oz

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

Lets compare vitamin content per 7 ounces of Sweetened Dried Cranberries vs Cauliflower:

• 7 ounces of Sweetened Dried Cranberries have 26.3 times more Vitamin E than Cauliflower.
• While 7 oz of Raw Cauliflower contain 3.8 times more Vitamin B1, 2.1 times more Vitamin B2, 4.8 times more Vitamin B6, more Vitamin B9, 241 times more Vitamin C and 2 times more Vitamin K than Sweetened Dried Cranberries.
• Both Sweetened Dried Cranberries and Cauliflower provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Sweetened Dried Cranberries have insufficient amounts of Vitamin B1, Vitamin B9 and Vitamin C
• 7 ounces of Cauliflower have insufficient amounts of Vitamin E
• Both Sweetened Dried Cranberries as well as Raw Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Sweetened Dried Cranberries vs Cauliflower:

• 7 ounces of Sweetened Dried Cranberries have 1.6 times more Copper than Cauliflower.
• While 7 oz of Raw Cauliflower contain 2.4 times more Calcium, 3.8 times more Magnesium, 5.5 times more Phosphorus, 6.1 times more Potassium, 6 times more Sodium, 2.7 times more Zinc and 5.8 times more Water than Sweetened Dried Cranberries.
• Both Sweetened Dried Cranberries and Cauliflower contain similar levels of Iron and Manganese per seven ounces.
• 7 ounces of Sweetened Dried Cranberries lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium and Zinc
• Both Sweetened Dried Cranberries as well as Raw Cauliflower lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sweetened Dried Cranberries have 12.3 times more Energy, 16.7 times more Carbohydrate, 38 times more Sugars, 27.8 times more Fructose and 2.7 times more Fiber than Cauliflower.
• While 7 oz of Raw Cauliflower contain 11.3 times more Protein than Sweetened Dried Cranberries.
• 7 ounces of Sweetened Dried Cranberries provide inadequate amounts of Protein
• 7 ounces of Cauliflower provide inadequate amounts of Energy
• Both Sweetened Dried Cranberries as well as Raw Cauliflower provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.