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Nutrients in 7 ounces of Cranberries

Raw Cranberries (Vaccinium macrocarpon).

Macros Ratio

Protein Fat Carbs
4%
2%
94%
7 oz ▼

Macro Nutrients

Cranberries
Energy91 kcal
3.15%
Raw Cranberries have 91.28539 kcal of Energy per 7 ounces, which is 3.15% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.26 g
0.27%
Raw Cranberries have 0.25798045 g of Fat per 7 ounces, which is 0.27% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.016 g
0.05%
Raw Cranberries have 0.01587572 g of Saturated Fat per 7 ounces, which is 0.05% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.044 g
2.73%
Raw Cranberries have 0.04365823 g of Omega 3 per 7 ounces, which is 2.73% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.065 g
0.39%
Raw Cranberries have 0.065487345 g of Omega 6 per 7 ounces, which is 0.39% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate23.8 g
18.3%
Raw Cranberries have 23.75404605 g of Carbohydrate per 7 ounces, which is 18.3% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars8.47 g
11.7%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Cranberries have 8.47366555 g of Sugars per 7 ounces, which is 11.7% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose1.33 g
1.83%
≤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 1.32959155 g of Fructose per 7 ounces, which is 1.83% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Glucose6.83 g
%
Raw Cranberries have 6.8265596 g of Glucose per 7 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose0.32 g
%
Raw Cranberries have 0.3175144 g of Sucrose per 7 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber7.14 g
19%
Raw Cranberries have 7.144074 g of Fiber per 7 ounces, which is 19% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein0.91 g
1.63%
Raw Cranberries have 0.9128539 g of Protein per 7 ounces, which is 1.63% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Cranberries
Vitamin A5.95 μg
0.66%
RAE, retinol activity equivalents
Raw Cranberries have 5.953395 μg of Vitamin A per 7 ounces, which is 0.66% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.024 mg
2%
Thiamine
Raw Cranberries have 0.02381358 mg of Vitamin B1 per 7 ounces, which is 2% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.04 mg
3.05%
Riboflavin
Raw Cranberries have 0.0396893 mg of Vitamin B2 per 7 ounces, which is 3.05% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.2 mg
1.25%
Niacin, nicotinic acid, niacinamide
Raw Cranberries have 0.200430965 mg of Vitamin B3 per 7 ounces, which is 1.25% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.59 mg
11.7%
Pantothenic acid
Raw Cranberries have 0.585417175 mg of Vitamin B5 per 7 ounces, which is 11.7% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.11 mg
8.7%
Pyridoxine
Raw Cranberries have 0.113114505 mg of Vitamin B6 per 7 ounces, which is 8.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B92 μg
0.5%
Folates and Folic Acid
Raw Cranberries have 1.984465 μg of Vitamin B9 per 7 ounces, which is 0.5% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C27.8 mg
31%
Ascorbic acid
Raw Cranberries have 27.78251 mg of Vitamin C per 7 ounces, which is 31% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E2.6 mg
17.5%
Tocopherols and Tocotrienols
Raw Cranberries have 2.6194938 mg of Vitamin E per 7 ounces, which is 17.5% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K9.92 μg
8.27%
Phytomenadione or phylloquinone
Raw Cranberries have 9.922325 μg of Vitamin K per 7 ounces, which is 8.27% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Cranberries
Calcium16 mg
1.6%
Raw Cranberries have 15.87572 mg of Calcium per 7 ounces, which is 1.6% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.11 mg
12.3%
Raw Cranberries have 0.11113004 mg of Copper per 7 ounces, which is 12.3% 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
Iron0.46 mg
5.7%
Raw Cranberries have 0.45642695 mg of Iron per 7 ounces, which is 5.7% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium12 mg
2.83%
Raw Cranberries have 11.90679 mg of Magnesium per 7 ounces, which is 2.83% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.53 mg
23%
Raw Cranberries have 0.529852155 mg of Manganese per 7 ounces, which is 23% 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
Phosphorus22 mg
3.1%
Raw Cranberries have 21.829115 mg of Phosphorus per 7 ounces, which is 3.1% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium159 mg
4.67%
Raw Cranberries have 158.7572 mg of Potassium per 7 ounces, which is 4.67% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium0.2 μg
0.36%
Raw Cranberries have 0.1984465 μg of Selenium per 7 ounces, which is 0.36% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium3.97 mg
0.26%
Raw Cranberries have 3.96893 mg of Sodium per 7 ounces, which is 0.26% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.18 mg
1.62%
Raw Cranberries have 0.17860185 mg of Zinc per 7 ounces, which is 1.62% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water173 g
4.7%
Raw Cranberries have 173.2834838 g of Water per 7 ounces, which is 4.7% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 7 ounces of Raw Cranberries:
Minerals in 7 ounces of Raw Cranberries:
Macronutrients in 7 ounces of Raw Cranberries:



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