Comparing Nutrients in 100 grams Crabapples VS Cranberries

Macros Ratio

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

Macro Nutrients

	Crabapples	Cranberries	Recommended Dietary Allowance
Energy	2.62% 76kcal	1.6% 46kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	0.025% 0.008g	32g per day for Men 19-50 years
Omega 3	0.94% 0.015g	1.38% 0.022g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	0.19% 0.033g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.3% 20g	9.2% 12g	130g per day for Men 19-50 years
Sugars	NA	5.9% 4.27g	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	NA	0.92% 0.67g	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	NA	% 3.44g	g per day for Men 19-50 years
Sucrose	NA	% 0.16g	g per day for Men 19-50 years
Fiber	NA	9.47% 3.6g	38g per day for Men 19-50 years
Protein	0.71% 0.4g	0.82% 0.46g	56g per day for Men 19-50 years

Vitamins

	Crabapples	Cranberries	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	1% 0.012mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.54% 0.02mg	1.54% 0.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.63% 0.1mg	0.63% 0.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.9% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	4.4% 0.057mg	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	NA	0.25% 1μg	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	8.9% 8mg	15.6% 14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	8.8% 1.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.17% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crabapples	Cranberries	Recommended Dietary Allowance
Calcium	1.8% 18mg	0.8% 8mg	1000mg per day for Men 19-50 years
Copper	7.44% 0.067mg	6.22% 0.056mg	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	4.5% 0.36mg	2.88% 0.23mg	8mg per day for Men 19-50 years
Magnesium	1.67% 7mg	1.43% 6mg	420mg per day for Men 19-50 years
Manganese	5% 0.12mg	11.6% 0.27mg	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	2.14% 15mg	1.57% 11mg	700mg per day for Men 19-50 years
Potassium	5.7% 194mg	2.35% 80mg	3400mg per day for Men 19-50 years
Selenium	NA	0.18% 0.1μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	NA	0.82% 0.09mg	11mg per day for Men 19-50 years
Water	2.13% 79g	2.36% 87.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Crabapples vs Cranberries:

• Raw Crabapples have 2.5 times more Vitamin B1 than Raw Cranberries.
• While Raw Cranberries contain 1.8 times more Vitamin C than Raw Crabapples.
• Both Raw Crabapples and Raw Cranberries have similar amounts of Vitamin B2 per 100 g.
• Both Raw Crabapples as well as Raw Cranberries have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Crabapples vs Cranberries:

• Raw Crabapples have 2.3 times more Calcium, 1.6 times more Iron, 1.4 times more Phosphorus and 2.4 times more Potassium than Raw Cranberries.
• While Raw Cranberries contain 2.3 times more Manganese than Raw Crabapples.
• Both Raw Crabapples and Raw Cranberries have similar amounts of Copper, Magnesium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Crabapples have 1.7 times more Energy and 1.7 times more Carbohydrate than Raw Cranberries.
• While Raw Cranberries contain 1.5 times more Omega 3 than Raw Crabapples.
• Both Raw Crabapples as well as Raw Cranberries have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose, Sucrose and Protein in 100 g.