Comparing Nutrients in 7 ounces Cranberries VS Crabapples

Macros Ratio

	Protein	Fat	Carbs
Cranberries	4%	2%	94%
Crabapples	2%	3%	95%

Macro Nutrients

	Cranberries	Crabapples	Recommended Dietary Allowance
Energy	3.15% 91kcal	5.2% 151kcal	2900kcal per day for Men 19-50 years
Fat	0.27% 0.26g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.05% 0.016g	0.3% 0.095g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.39% 0.065g	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	18.3% 23.8g	30.5% 39.6g	130g per day for Men 19-50 years
Sugars	11.7% 8.47g	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	1.83% 1.33g	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	% 6.83g	NA	g per day for Men 19-50 years
Sucrose	% 0.32g	NA	g per day for Men 19-50 years
Fiber	19% 7.14g	NA	38g per day for Men 19-50 years
Protein	1.63% 0.91g	1.4% 0.79g	56g per day for Men 19-50 years

Vitamins

	Cranberries	Crabapples	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2% 0.024mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.25% 0.2mg	1.24% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.7% 0.11mg	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	0.5% 2μg	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	31% 27.8mg	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	17.5% 2.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.27% 9.92μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cranberries	Crabapples	Recommended Dietary Allowance
Calcium	1.6% 16mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	12.3% 0.11mg	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	5.7% 0.46mg	8.93% 0.71mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	3.3% 14mg	420mg per day for Men 19-50 years
Manganese	23% 0.53mg	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	3.1% 22mg	4.25% 29.8mg	700mg per day for Men 19-50 years
Potassium	4.67% 159mg	11.3% 385mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	1.62% 0.18mg	NA	11mg per day for Men 19-50 years
Water	4.7% 173g	4.23% 157g	3700g per day for Men 19-50 years

Nutrient Comparison: Cranberries VS Crabapples per 7 oz

Compare the macro and micronutrient content in 7 oz of 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 Cranberries vs Crabapples:

• 7 ounces of Cranberries have 1.8 times more Vitamin C than Crabapples.
• While 7 oz of Raw Crabapples contain 2.5 times more Vitamin B1 than Raw Cranberries.
• 7 ounces of Cranberries have insufficient amounts of Vitamin B1
• Both Raw Cranberries as well as Raw Crabapples have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3 and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Cranberries vs Crabapples:

• 7 ounces of Cranberries have 2.3 times more Manganese than Crabapples.
• While 7 oz of Raw Crabapples contain 1.6 times more Iron, 1.4 times more Phosphorus and 2.4 times more Potassium than Raw Cranberries.
• Both Cranberries and Crabapples contain similar levels of Copper and Water per seven ounces.
• 7 ounces of Cranberries lack sufficient amounts of Phosphorus
• Both Raw Cranberries as well as Raw Crabapples lack sufficient amounts of Calcium and Magnesium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Crabapples contain 1.7 times more Energy and 1.7 times more Carbohydrate than Raw Cranberries.
• 7 ounces of Cranberries provide inadequate amounts of Energy
• Both Raw Cranberries as well as Raw Crabapples provide inadequate amounts of Omega 3, Omega 6 and Protein in seven ounces.