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Nutrients in 1 pound of Cranberries

Raw Cranberries (Vaccinium macrocarpon).

Macros Ratio

Protein Fat Carbs
4%
2%
94%
1 lb ▼

Macro Nutrients

Cranberries
Energy209 kcal
7.2%
Raw Cranberries have 208.65232 kcal of Energy per 1 pound, which is 7.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.59 g
0.61%
Raw Cranberries have 0.5896696 g of Fat per 1 pound, which is 0.61% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.036 g
0.11%
Raw Cranberries have 0.03628736 g of Saturated Fat per 1 pound, which is 0.11% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.1 g
6.24%
Raw Cranberries have 0.09979024 g of Omega 3 per 1 pound, which is 6.24% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.15 g
0.88%
Raw Cranberries have 0.14968536 g of Omega 6 per 1 pound, which is 0.88% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Raw Cranberries have 0 mg of Cholesterol per 1 pound, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate54.3 g
41.8%
Raw Cranberries have 54.2949624 g of Carbohydrate per 1 pound, which is 41.8% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars19.4 g
26.7%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Cranberries have 19.3683784 g of Sugars per 1 pound, which is 26.7% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose3.04 g
4.2%
≤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]
Raw Cranberries have 3.0390664 g of Fructose per 1 pound, which is 4.2% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Glucose15.6 g
%
Raw Cranberries have 15.6035648 g of Glucose per 1 pound, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose0.73 g
%
Raw Cranberries have 0.7257472 g of Sucrose per 1 pound, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber16.3 g
43%
Raw Cranberries have 16.329312 g of Fiber per 1 pound, which is 43% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein2.1 g
3.73%
Raw Cranberries have 2.0865232 g of Protein per 1 pound, which is 3.73% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Cranberries
Vitamin A13.6 μg
1.5%
RAE, retinol activity equivalents
Raw Cranberries have 13.60776 μg of Vitamin A per 1 pound, which is 1.5% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.054 mg
4.54%
Thiamine
Raw Cranberries have 0.05443104 mg of Vitamin B1 per 1 pound, which is 4.54% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.091 mg
6.98%
Riboflavin
Raw Cranberries have 0.0907184 mg of Vitamin B2 per 1 pound, which is 6.98% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.46 mg
2.86%
Niacin, nicotinic acid, niacinamide
Raw Cranberries have 0.45812792 mg of Vitamin B3 per 1 pound, which is 2.86% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.34 mg
26.8%
Pantothenic acid
Raw Cranberries have 1.3380964 mg of Vitamin B5 per 1 pound, which is 26.8% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.26 mg
20%
Pyridoxine
Raw Cranberries have 0.25854744 mg of Vitamin B6 per 1 pound, which is 20% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B94.54 μg
1.13%
Folates and Folic Acid
Raw Cranberries have 4.53592 μg of Vitamin B9 per 1 pound, which is 1.13% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw Cranberries have 0 μg of Vitamin B12 per 1 pound, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C63.5 mg
70.6%
Ascorbic acid
Raw Cranberries have 63.50288 mg of Vitamin C per 1 pound, which is 70.6% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw Cranberries have 0 IU of Vitamin D per 1 pound, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E6 mg
40%
Tocopherols and Tocotrienols
Raw Cranberries have 5.9874144 mg of Vitamin E per 1 pound, which is 40% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K22.7 μg
19%
Phytomenadione or phylloquinone
Raw Cranberries have 22.6796 μg of Vitamin K per 1 pound, which is 19% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Cranberries
Calcium36.3 mg
3.63%
Raw Cranberries have 36.28736 mg of Calcium per 1 pound, which is 3.63% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.25 mg
28.2%
Raw Cranberries have 0.25401152 mg of Copper per 1 pound, which is 28.2% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron1.04 mg
13%
Raw Cranberries have 1.0432616 mg of Iron per 1 pound, which is 13% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium27.2 mg
6.48%
Raw Cranberries have 27.21552 mg of Magnesium per 1 pound, which is 6.48% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese1.2 mg
52.7%
Raw Cranberries have 1.21109064 mg of Manganese per 1 pound, which is 52.7% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus50 mg
7.13%
Raw Cranberries have 49.89512 mg of Phosphorus per 1 pound, which is 7.13% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium363 mg
10.7%
Raw Cranberries have 362.8736 mg of Potassium per 1 pound, which is 10.7% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium0.45 μg
0.82%
Raw Cranberries have 0.453592 μg of Selenium per 1 pound, which is 0.82% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium9.07 mg
0.6%
Raw Cranberries have 9.07184 mg of Sodium per 1 pound, which is 0.6% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.41 mg
3.7%
Raw Cranberries have 0.4082328 mg of Zinc per 1 pound, which is 3.7% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water396 g
10.7%
Raw Cranberries have 396.0765344 g of Water per 1 pound, which is 10.7% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 1 pound of Raw Cranberries:
Minerals in 1 pound of Raw Cranberries:
Macronutrients in 1 pound of Raw Cranberries:



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