Comparing Nutrients in 100 calories Sweetened Dried Cranberries VS Frozen Broccoli Spears

Weight per 100 calories

• Sweetened Dried Cranberries: 32.5g
• Frozen Broccoli Spears: 345g

Sweetened Dried Cranberries have 10.6 times more energy per 100g than Frozen Broccoli Spears. It has high energy density when compared to other foods. Frozen Broccoli Spears having very low energy density.

Which food has more nutrients per 100 calories - Sweetened Dried Cranberries or Frozen Broccoli Spears?

Macros Ratio

	Protein	Fat	Carbs
Sweetened Dried Cranberries	0%	3%	97%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Sweetened Dried Cranberries	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.36% 0.35g	1.2% 1.17g	97g per day for Men 19-50 years
Saturated Fat	0.089% 0.029g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	0.47% 0.007g	27% 0.43g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.7% 27g	14% 18.4g	130g per day for Men 19-50 years
Sugars	32.5% 23.6g	7% 5.07g	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	12% 8.77g	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	% 9.64g	NA	g per day for Men 19-50 years
Sucrose	% 5.13g	NA	g per day for Men 19-50 years
Fiber	4.53% 1.72g	27.2% 10.3g	38g per day for Men 19-50 years
Protein	0.099% 0.055g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Sweetened Dried Cranberries	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0.072% 0.65μg	22% 197μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.35% 0.004mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.7% 0.009mg	30.2% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.1% 0.18mg	9.96% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.95% 0.012mg	46.4% 0.6mg	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	81% 324μg	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	0.072% 0.065mg	262% 236mg	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	4.55% 0.68mg	31% 4.66mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.06% 2.47μg	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Dried Cranberries	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	0.29% 2.92mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	2.27% 0.02mg	13.8% 0.12mg	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	1.6% 0.13mg	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	0.31% 1.3mg	13% 55mg	420mg per day for Men 19-50 years
Manganese	2.54% 0.058mg	38.4% 0.88mg	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	0.37% 2.6mg	29% 203mg	700mg per day for Men 19-50 years
Potassium	0.47% 16mg	25.4% 862mg	3400mg per day for Men 19-50 years
Selenium	0.35% 0.19μg	12% 6.55μg	55μg per day for Men 19-50 years
Sodium	0.11% 1.62mg	3.9% 58.6mg	1500mg per day for Men 19-50 years
Zinc	0.3% 0.032mg	10.7% 1.17mg	11mg per day for Men 19-50 years
Water	0.14% 5.13g	8.44% 312g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Sweetened Dried Cranberries vs Frozen Broccoli Spears:

• Frozen Broccoli Spears contain 302.7 times more Vitamin A, 58.8 times more Vitamin B1, 43.2 times more Vitamin B2, 9 times more Vitamin B3, 48.9 times more Vitamin B6, more Vitamin B9, 3627 times more Vitamin C, 6.8 times more Vitamin E and 141.7 times more Vitamin K than Sweetened Dried Cranberries.
• Both Sweetened Dried Cranberries as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Sweetened Dried Cranberries vs Frozen Broccoli Spears:

• Frozen Broccoli Spears contain 48.4 times more Calcium, 6.1 times more Copper, 19.6 times more Iron, 42.5 times more Magnesium, 15.1 times more Manganese, 78.3 times more Phosphorus, 54.2 times more Potassium, 33.6 times more Selenium, 36.1 times more Sodium, 36.1 times more Zinc and 60.9 times more Water than Sweetened Dried Cranberries.

Comparison of macro-nutrients per 100 calories:

• Sweetened Dried Cranberries have 1.5 times more Carbohydrate and 4.6 times more Sugars than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 3.3 times more Fat, 57.7 times more Omega 3, 6 times more Fiber and 191.2 times more Protein than Sweetened Dried Cranberries.
• Both Sweetened Dried Cranberries and Frozen Broccoli Spears have similar amounts of Energy per 100 kcal.
• Both Sweetened Dried Cranberries as well as Frozen Broccoli Spears have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.