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Nutrients in 5 ounces of Cranberries

Raw Cranberries (Vaccinium macrocarpon).

Macros Ratio

Protein Fat Carbs
4%
2%
94%
5 oz ▼

Macro Nutrients

Cranberries
Energy65.2 kcal
2.25%
Raw Cranberries have 65.20385 kcal of Energy per 5 ounces, which is 2.25% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.18 g
0.19%
Raw Cranberries have 0.18427175 g of Fat per 5 ounces, which is 0.19% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.011 g
0.035%
Raw Cranberries have 0.0113398 g of Saturated Fat per 5 ounces, which is 0.035% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.031 g
1.95%
Raw Cranberries have 0.03118445 g of Omega 3 per 5 ounces, which is 1.95% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.047 g
0.28%
Raw Cranberries have 0.046776675 g of Omega 6 per 5 ounces, which is 0.28% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate17 g
13%
Raw Cranberries have 16.96717575 g of Carbohydrate per 5 ounces, which is 13% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars6.05 g
8.35%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Cranberries have 6.05261825 g of Sugars per 5 ounces, which is 8.35% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose0.95 g
1.3%
≤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 0.94970825 g of Fructose per 5 ounces, which is 1.3% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Glucose4.88 g
%
Raw Cranberries have 4.876114 g of Glucose per 5 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose0.23 g
%
Raw Cranberries have 0.226796 g of Sucrose per 5 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber5.1 g
13.4%
Raw Cranberries have 5.10291 g of Fiber per 5 ounces, which is 13.4% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein0.65 g
1.16%
Raw Cranberries have 0.6520385 g of Protein per 5 ounces, which is 1.16% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Cranberries
Vitamin A4.25 μg
0.47%
RAE, retinol activity equivalents
Raw Cranberries have 4.252425 μg of Vitamin A per 5 ounces, which is 0.47% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.017 mg
1.4%
Thiamine
Raw Cranberries have 0.0170097 mg of Vitamin B1 per 5 ounces, which is 1.4% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.028 mg
2.2%
Riboflavin
Raw Cranberries have 0.0283495 mg of Vitamin B2 per 5 ounces, which is 2.2% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.14 mg
0.89%
Niacin, nicotinic acid, niacinamide
Raw Cranberries have 0.143164975 mg of Vitamin B3 per 5 ounces, which is 0.89% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.42 mg
8.36%
Pantothenic acid
Raw Cranberries have 0.418155125 mg of Vitamin B5 per 5 ounces, which is 8.36% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.081 mg
6.2%
Pyridoxine
Raw Cranberries have 0.080796075 mg of Vitamin B6 per 5 ounces, which is 6.2% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B91.4 μg
0.35%
Folates and Folic Acid
Raw Cranberries have 1.417475 μg of Vitamin B9 per 5 ounces, which is 0.35% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C20 mg
22%
Ascorbic acid
Raw Cranberries have 19.84465 mg of Vitamin C per 5 ounces, which is 22% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E1.87 mg
12.5%
Tocopherols and Tocotrienols
Raw Cranberries have 1.871067 mg of Vitamin E per 5 ounces, which is 12.5% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K7.1 μg
5.9%
Phytomenadione or phylloquinone
Raw Cranberries have 7.087375 μg of Vitamin K per 5 ounces, which is 5.9% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Cranberries
Calcium11.3 mg
1.13%
Raw Cranberries have 11.3398 mg of Calcium per 5 ounces, which is 1.13% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.079 mg
8.8%
Raw Cranberries have 0.0793786 mg of Copper per 5 ounces, which is 8.8% 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
Iron0.33 mg
4.08%
Raw Cranberries have 0.32601925 mg of Iron per 5 ounces, which is 4.08% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium8.5 mg
2.02%
Raw Cranberries have 8.50485 mg of Magnesium per 5 ounces, which is 2.02% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.38 mg
16.5%
Raw Cranberries have 0.378465825 mg of Manganese per 5 ounces, which is 16.5% 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
Phosphorus15.6 mg
2.23%
Raw Cranberries have 15.592225 mg of Phosphorus per 5 ounces, which is 2.23% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium113 mg
3.34%
Raw Cranberries have 113.398 mg of Potassium per 5 ounces, which is 3.34% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium0.14 μg
0.26%
Raw Cranberries have 0.1417475 μg of Selenium per 5 ounces, which is 0.26% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium2.83 mg
0.19%
Raw Cranberries have 2.83495 mg of Sodium per 5 ounces, which is 0.19% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.13 mg
1.16%
Raw Cranberries have 0.12757275 mg of Zinc per 5 ounces, which is 1.16% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water124 g
3.35%
Raw Cranberries have 123.773917 g of Water per 5 ounces, which is 3.35% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 5 ounces of Raw Cranberries:
Minerals in 5 ounces of Raw Cranberries:
Macronutrients in 5 ounces of Raw Cranberries:



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