Comparing Nutrients in 7 ounces Sweetened Dried Cranberries VS Crabapples

Macros Ratio

	Protein	Fat	Carbs
Sweetened Dried Cranberries	0%	3%	97%
Crabapples	2%	3%	95%

Macro Nutrients

	Sweetened Dried Cranberries	Crabapples	Recommended Dietary Allowance
Energy	21% 611kcal	5.2% 151kcal	2900kcal per day for Men 19-50 years
Fat	2.23% 2.16g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.17g	0.3% 0.095g	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	0.85% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	126% 164g	30.5% 39.6g	130g per day for Men 19-50 years
Sugars	199% 144g	NA	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	NA	38g per day for Men 19-50 years
Protein	0.6% 0.34g	1.4% 0.79g	56g per day for Men 19-50 years

Vitamins

	Sweetened Dried Cranberries	Crabapples	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.15% 0.026mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.27% 0.056mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	1.24% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.8% 0.075mg	NA	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	NA	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	17.6% 16mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	27.8% 4.17mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.6% 15μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Dried Cranberries	Crabapples	Recommended Dietary Allowance
Calcium	1.8% 18mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	14.8% 0.13mg	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	8.93% 0.71mg	8mg per day for Men 19-50 years
Magnesium	1.9% 7.94mg	3.3% 14mg	420mg per day for Men 19-50 years
Manganese	15.5% 0.36mg	9.92% 0.23mg	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	4.25% 29.8mg	700mg per day for Men 19-50 years
Potassium	2.86% 97mg	11.3% 385mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	NA	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	NA	11mg per day for Men 19-50 years
Water	0.85% 31.3g	4.23% 157g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweetened Dried Cranberries VS Crabapples per 7 oz

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

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

• 7 ounces of Sweetened Dried Cranberries have 1.4 times more Vitamin B2 and 5.5 times more Vitamin B3 than Crabapples.
• While 7 oz of Raw Crabapples contain 2.3 times more Vitamin B1 and 40 times more Vitamin C than Sweetened Dried Cranberries.
• 7 ounces of Sweetened Dried Cranberries have insufficient amounts of Vitamin B1 and Vitamin C
• 7 ounces of Crabapples have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Sweetened Dried Cranberries as well as Raw Crabapples have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

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

• 7 ounces of Sweetened Dried Cranberries have 1.6 times more Manganese than Crabapples.
• While 7 oz of Raw Crabapples contain 1.9 times more Phosphorus, 4 times more Potassium and 5 times more Water than Sweetened Dried Cranberries.
• Both Sweetened Dried Cranberries and Crabapples contain similar levels of Copper and Iron per seven ounces.
• 7 ounces of Sweetened Dried Cranberries lack sufficient amounts of Phosphorus and Potassium
• Both Sweetened Dried Cranberries as well as Raw Crabapples lack sufficient amounts of Calcium and Magnesium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sweetened Dried Cranberries have 4.1 times more Energy and 4.2 times more Carbohydrate than Crabapples.
• Both Sweetened Dried Cranberries as well as Raw Crabapples provide inadequate amounts of Omega 3, Omega 6 and Protein in seven ounces.