Nutrients in 500 calories of Cranberries

Raw Cranberries (Vaccinium macrocarpon).

Weight per 500 Calories

Cranberries

1087g

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

Macros Ratio

Protein Fat Carbs

94%

500 kcal ▼

Macro Nutrients

Cranberries

Energy500 kcal

17.2%

Raw Cranberries have 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.4 g

1.46%

Raw Cranberries have 1.4130434782609 g of Fat per 500 calories, which is 1.46% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.087 g

0.27%

Raw Cranberries have 0.08695652173913 g of Saturated Fat per 500 calories, which is 0.27% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.24 g

15%

Raw Cranberries have 0.23913043478261 g of Omega 3 per 500 calories, which is 15% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.36 g

2.1%

Raw Cranberries have 0.35869565217391 g of Omega 6 per 500 calories, which is 2.1% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Cranberries have 0 mg of Cholesterol per 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate130 g

100%

Raw Cranberries have 130.10869565217 g of Carbohydrate per 500 calories, which is 100% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars46.4 g

64%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Raw Cranberries have 46.413043478261 g of Sugars per 500 calories, which is 64% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose7.3 g

10%

≤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 7.2826086956522 g of Fructose per 500 calories, which is 10% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose37.4 g

Raw Cranberries have 37.391304347826 g of Glucose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose1.74 g

Raw Cranberries have 1.7391304347826 g of Sucrose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber39 g

103%

Raw Cranberries have 39.130434782609 g of Fiber per 500 calories, which is 103% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein5 g

8.93%

Raw Cranberries have 5 g of Protein per 500 calories, which is 8.93% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Cranberries

Vitamin A32.6 μg

3.62%

RAE, retinol activity equivalents

Raw Cranberries have 32.608695652174 μg of Vitamin A per 500 calories, which is 3.62% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.13 mg

11%

Thiamine

Raw Cranberries have 0.1304347826087 mg of Vitamin B1 per 500 calories, which is 11% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.22 mg

16.7%

Riboflavin

Raw Cranberries have 0.21739130434783 mg of Vitamin B2 per 500 calories, which is 16.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.1 mg

6.86%

Niacin, nicotinic acid, niacinamide

Raw Cranberries have 1.0978260869565 mg of Vitamin B3 per 500 calories, which is 6.86% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B53.2 mg

64%

Pantothenic acid

Raw Cranberries have 3.2065217391304 mg of Vitamin B5 per 500 calories, which is 64% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.62 mg

47.7%

Pyridoxine

Raw Cranberries have 0.6195652173913 mg of Vitamin B6 per 500 calories, which is 47.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B911 μg

2.7%

Folates and Folic Acid

Raw Cranberries have 10.869565217391 μg of Vitamin B9 per 500 calories, which is 2.7% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Cranberries have 0 μg of Vitamin B12 per 500 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C152 mg

169%

Ascorbic acid

Raw Cranberries have 152.17391304348 mg of Vitamin C per 500 calories, which is 169% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Cranberries have 0 IU of Vitamin D per 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E14.3 mg

96%

Tocopherols and Tocotrienols

Raw Cranberries have 14.347826086957 mg of Vitamin E per 500 calories, which is 96% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K54.3 μg

45.3%

Phytomenadione or phylloquinone

Raw Cranberries have 54.347826086957 μg of Vitamin K per 500 calories, which is 45.3% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Cranberries

Calcium87 mg

8.7%

Raw Cranberries have 86.95652173913 mg of Calcium per 500 calories, which is 8.7% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.61 mg

67.6%

Raw Cranberries have 0.60869565217391 mg of Copper per 500 calories, which is 67.6% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron2.5 mg

31.3%

Raw Cranberries have 2.5 mg of Iron per 500 calories, which is 31.3% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium65.2 mg

15.5%

Raw Cranberries have 65.217391304348 mg of Magnesium per 500 calories, which is 15.5% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.9 mg

126%

Raw Cranberries have 2.9021739130435 mg of Manganese per 500 calories, which is 126% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus120 mg

17%

Raw Cranberries have 119.5652173913 mg of Phosphorus per 500 calories, which is 17% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium870 mg

25.6%

Raw Cranberries have 869.5652173913 mg of Potassium per 500 calories, which is 25.6% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium1.1 μg

1.98%

Raw Cranberries have 1.0869565217391 μg of Selenium per 500 calories, which is 1.98% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium21.7 mg

1.45%

Raw Cranberries have 21.739130434783 mg of Sodium per 500 calories, which is 1.45% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.98 mg

8.9%

Raw Cranberries have 0.97826086956522 mg of Zinc per 500 calories, which is 8.9% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water949 g

25.7%

Raw Cranberries have 949.13043478261 g of Water per 500 calories, which is 25.7% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Raw Cranberries:

500 calories of Cranberries has outstanding amounts of Vitamin C and Vitamin E.
It is an excellent source of Vitamin B5, Vitamin B6 and Vitamin K.
It also has a good amount of Vitamin B1 and Vitamin B2.
This fruit has some Vitamin A, Vitamin B3 and Vitamin B9.
It has no Vitamin B12 and Vitamin D.

Minerals in 500 calories of Raw Cranberries:

500 calories of Cranberries has outstanding amounts of Manganese.
It is an excellent source of Copper, Iron and Potassium.
It also has a good amount of Calcium, Magnesium, Phosphorus and Zinc.
The product has trace amounts of Selenium and Sodium.

Macronutrients in 500 calories of Raw Cranberries:

500 calories of Cranberries has outstanding amounts of Carbohydrate and Fiber.
It is an excellent source of Sugars.
It also has a good amount of Omega 3, Fructose and Protein.
While 500 calories of product has trace amounts of Fat and Omega 6, it has no Saturated Fat, Glucose and Sucrose.

Compare Raw Cranberries with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 500 calories of Cranberries

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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