Nutrients in 1 kilogram of Cranberries

Raw Cranberries (Vaccinium macrocarpon).

Macros Ratio

Protein Fat Carbs

94%

1 kg ▼

Macro Nutrients

Cranberries

Energy460 kcal

16%

Raw Cranberries have 460 kcal of Energy per 1 kilogram, which is 16% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.3 g

1.34%

Raw Cranberries have 1.3 g of Fat per 1 kilogram, which is 1.34% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.08 g

0.25%

Raw Cranberries have 0.08 g of Saturated Fat per 1 kilogram, which is 0.25% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.22 g

13.8%

Raw Cranberries have 0.22 g of Omega 3 per 1 kilogram, which is 13.8% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.33 g

1.94%

Raw Cranberries have 0.33 g of Omega 6 per 1 kilogram, which is 1.94% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Cranberries have 0 mg of Cholesterol per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate120 g

92%

Raw Cranberries have 119.7 g of Carbohydrate per 1 kilogram, which is 92% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars42.7 g

59%

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

Raw Cranberries have 42.7 g of Sugars per 1 kilogram, which is 59% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose6.7 g

9.24%

≤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 6.7 g of Fructose per 1 kilogram, which is 9.24% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose34.4 g

Raw Cranberries have 34.4 g of Glucose per 1 kilogram, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose1.6 g

Raw Cranberries have 1.6 g of Sucrose per 1 kilogram, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber36 g

95%

Raw Cranberries have 36 g of Fiber per 1 kilogram, which is 95% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein4.6 g

8.2%

Raw Cranberries have 4.6 g of Protein per 1 kilogram, which is 8.2% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Cranberries

Vitamin A30 μg

3.33%

RAE, retinol activity equivalents

Raw Cranberries have 30 μg of Vitamin A per 1 kilogram, which is 3.33% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.12 mg

10%

Thiamine

Raw Cranberries have 0.12 mg of Vitamin B1 per 1 kilogram, which is 10% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.2 mg

15.4%

Riboflavin

Raw Cranberries have 0.2 mg of Vitamin B2 per 1 kilogram, which is 15.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31 mg

6.3%

Niacin, nicotinic acid, niacinamide

Raw Cranberries have 1.01 mg of Vitamin B3 per 1 kilogram, which is 6.3% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.95 mg

59%

Pantothenic acid

Raw Cranberries have 2.95 mg of Vitamin B5 per 1 kilogram, which is 59% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.57 mg

44%

Pyridoxine

Raw Cranberries have 0.57 mg of Vitamin B6 per 1 kilogram, which is 44% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B910 μg

2.5%

Folates and Folic Acid

Raw Cranberries have 10 μg of Vitamin B9 per 1 kilogram, which is 2.5% 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 1 kilogram, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C140 mg

156%

Ascorbic acid

Raw Cranberries have 140 mg of Vitamin C per 1 kilogram, which is 156% 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 1 kilogram, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E13 mg

88%

Tocopherols and Tocotrienols

Raw Cranberries have 13.2 mg of Vitamin E per 1 kilogram, which is 88% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K50 μg

41.7%

Phytomenadione or phylloquinone

Raw Cranberries have 50 μg of Vitamin K per 1 kilogram, which is 41.7% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Cranberries

Calcium80 mg

Raw Cranberries have 80 mg of Calcium per 1 kilogram, which is 8% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.56 mg

62.2%

Raw Cranberries have 0.56 mg of Copper per 1 kilogram, which is 62.2% 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

Iron2.3 mg

28.8%

Raw Cranberries have 2.3 mg of Iron per 1 kilogram, which is 28.8% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium60 mg

14.3%

Raw Cranberries have 60 mg of Magnesium per 1 kilogram, which is 14.3% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.67 mg

116%

Raw Cranberries have 2.67 mg of Manganese per 1 kilogram, which is 116% 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

Phosphorus110 mg

15.7%

Raw Cranberries have 110 mg of Phosphorus per 1 kilogram, which is 15.7% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium800 mg

23.5%

Raw Cranberries have 800 mg of Potassium per 1 kilogram, which is 23.5% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium1 μg

1.8%

Raw Cranberries have 1 μg of Selenium per 1 kilogram, which is 1.8% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium20 mg

1.33%

Raw Cranberries have 20 mg of Sodium per 1 kilogram, which is 1.33% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.9 mg

8.2%

Raw Cranberries have 0.9 mg of Zinc per 1 kilogram, which is 8.2% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water873 g

23.6%

Raw Cranberries have 873.2 g of Water per 1 kilogram, which is 23.6% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 1 kilogram of Raw Cranberries:

1 kilogram 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 1 kilogram of Raw Cranberries:

1 kilogram 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 1 kilogram of Raw Cranberries:

1 kilogram 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 1 kilogram 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 1 kilogram of Cranberries

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Raw Cranberries with: