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Nutrients in 300 calories of Cranberries

Raw Cranberries (Vaccinium macrocarpon).

Weight per 300 Calories

Cranberries
652g

Raw Cranberries has low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs
4%
2%
94%
300 kcal ▼

Macro Nutrients

Cranberries
Energy300 kcal
10.3%
Raw Cranberries have 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.85 g
0.87%
Raw Cranberries have 0.84782608695652 g of Fat per 300 calories, which is 0.87% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.052 g
0.16%
Raw Cranberries have 0.052173913043478 g of Saturated Fat per 300 calories, which is 0.16% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.14 g
8.97%
Raw Cranberries have 0.14347826086957 g of Omega 3 per 300 calories, which is 8.97% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.22 g
1.27%
Raw Cranberries have 0.21521739130435 g of Omega 6 per 300 calories, which is 1.27% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate78 g
60%
Raw Cranberries have 78.065217391304 g of Carbohydrate per 300 calories, which is 60% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars28 g
38.4%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Cranberries have 27.847826086957 g of Sugars per 300 calories, which is 38.4% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose4.37 g
6.03%
≤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 4.3695652173913 g of Fructose per 300 calories, which is 6.03% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Glucose22.4 g
%
Raw Cranberries have 22.434782608696 g of Glucose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose1.04 g
%
Raw Cranberries have 1.0434782608696 g of Sucrose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber23.5 g
61.8%
Raw Cranberries have 23.478260869565 g of Fiber per 300 calories, which is 61.8% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein3 g
5.36%
Raw Cranberries have 3 g of Protein per 300 calories, which is 5.36% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Cranberries
Vitamin A19.6 μg
2.17%
RAE, retinol activity equivalents
Raw Cranberries have 19.565217391304 μg of Vitamin A per 300 calories, which is 2.17% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Buy Preformed Vegan Vitamin A
Vitamin B10.078 mg
6.52%
Thiamine
Raw Cranberries have 0.078260869565217 mg of Vitamin B1 per 300 calories, which is 6.52% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.13 mg
10%
Riboflavin
Raw Cranberries have 0.1304347826087 mg of Vitamin B2 per 300 calories, which is 10% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.66 mg
4.1%
Niacin, nicotinic acid, niacinamide
Raw Cranberries have 0.65869565217391 mg of Vitamin B3 per 300 calories, which is 4.1% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.92 mg
38.5%
Pantothenic acid
Raw Cranberries have 1.9239130434783 mg of Vitamin B5 per 300 calories, which is 38.5% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.37 mg
28.6%
Pyridoxine
Raw Cranberries have 0.37173913043478 mg of Vitamin B6 per 300 calories, which is 28.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B96.52 μg
1.63%
Folates and Folic Acid
Raw Cranberries have 6.5217391304348 μg of Vitamin B9 per 300 calories, which is 1.63% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C91 mg
101%
Ascorbic acid
Raw Cranberries have 91.304347826087 mg of Vitamin C per 300 calories, which is 101% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E8.6 mg
57.4%
Tocopherols and Tocotrienols
Raw Cranberries have 8.6086956521739 mg of Vitamin E per 300 calories, which is 57.4% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K32.6 μg
27%
Phytomenadione or phylloquinone
Raw Cranberries have 32.608695652174 μg of Vitamin K per 300 calories, which is 27% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Cranberries
Calcium52 mg
5.2%
Raw Cranberries have 52.173913043478 mg of Calcium per 300 calories, which is 5.2% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.37 mg
40.6%
Raw Cranberries have 0.36521739130435 mg of Copper per 300 calories, which is 40.6% 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
Iron1.5 mg
18.8%
Raw Cranberries have 1.5 mg of Iron per 300 calories, which is 18.8% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium39 mg
9.3%
Raw Cranberries have 39.130434782609 mg of Magnesium per 300 calories, which is 9.3% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese1.74 mg
75.7%
Raw Cranberries have 1.7413043478261 mg of Manganese per 300 calories, which is 75.7% 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
Phosphorus71.7 mg
10.2%
Raw Cranberries have 71.739130434783 mg of Phosphorus per 300 calories, which is 10.2% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium522 mg
15.3%
Raw Cranberries have 521.73913043478 mg of Potassium per 300 calories, which is 15.3% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium0.65 μg
1.2%
Raw Cranberries have 0.65217391304348 μg of Selenium per 300 calories, which is 1.2% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium13 mg
0.87%
Raw Cranberries have 13.04347826087 mg of Sodium per 300 calories, which is 0.87% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.59 mg
5.34%
Raw Cranberries have 0.58695652173913 mg of Zinc per 300 calories, which is 5.34% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water569 g
15.4%
Raw Cranberries have 569.47826086957 g of Water per 300 calories, which is 15.4% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 300 calories of Raw Cranberries:
Minerals in 300 calories of Raw Cranberries:
Macronutrients in 300 calories of Raw Cranberries:



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