Comparing Nutrients in 100 calories Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids VS Sweetened Dried Cranberries

Weight per 100 calories

• Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids: 121g
• Sweetened Dried Cranberries: 32.5g

Sweetened Dried Cranberries have 3.7 times more energy per unit of mass than Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids, which is high in comparison to other foods. Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids having average energy density.

Discover which food has more nutrients per 100 calories - Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids or Sweetened Dried Cranberries?

Macros Ratio

	Protein	Fat	Carbs
Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids	3%	2%	95%
Sweetened Dried Cranberries	0%	3%	97%

Macro Nutrients

	Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids	Sweetened Dried Cranberries	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	0.36% 0.35g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.041g	0.089% 0.029g	32g per day for Men 19-50 years
Omega 3	1.66% 0.027g	0.47% 0.007g	1.6g per day for Men 19-50 years
Omega 6	0.16% 0.028g	0.3% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.7% 25.6g	20.7% 27g	130g per day for Men 19-50 years
Sugars	27% 19.5g	32.5% 23.6g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	8.62% 6.25g	12% 8.77g	72.5g per day for Men 19-50 years	≤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]
Glucose	% 9.55g	% 9.64g	g per day for Men 19-50 years
Sucrose	% 2.65g	% 5.13g	g per day for Men 19-50 years
Fiber	4.44% 1.7g	4.53% 1.72g	38g per day for Men 19-50 years
Protein	1.3% 0.72g	0.099% 0.055g	56g per day for Men 19-50 years

Vitamins

	Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids	Sweetened Dried Cranberries	Recommended Dietary Allowance
Vitamin A	1.07% 9.64μg	0.072% 0.65μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.1% 0.025mg	0.35% 0.004mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.7% 0.048mg	0.7% 0.009mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3% 0.48mg	1.1% 0.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.37% 0.069mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.04% 0.027mg	0.95% 0.012mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.2% 4.8μg	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.8% 4.34mg	0.072% 0.065mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.37% 0.2mg	4.55% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.9% 1.1μg	2.06% 2.47μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids	Sweetened Dried Cranberries	Recommended Dietary Allowance
Calcium	1.1% 11mg	0.29% 2.92mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	2.27% 0.02mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	5.27% 0.42mg	1.6% 0.13mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	0.31% 1.3mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	2.54% 0.058mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	3.1% 21.7mg	0.37% 2.6mg	700mg per day for Men 19-50 years
Potassium	5.14% 175mg	0.47% 16mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.35% 0.19μg	55μg per day for Men 19-50 years
Sodium	0.24% 3.6mg	0.11% 1.62mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	0.3% 0.032mg	11mg per day for Men 19-50 years
Water	2.53% 94g	0.14% 5.13g	3700g per day for Men 19-50 years

Cherries, Sweet, Canned, Pitted, Heavy Syrup Pack, Solids And Liquids VS Sweetened Dried Cranberries Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids or Sweetened Dried Cranberries?

Lets compare vitamin content per 100 calories of Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids vs Sweetened Dried Cranberries:

• 100 calories of Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids have 6 times more Vitamin B1, 5.3 times more Vitamin B2, 2.7 times more Vitamin B3, 2.1 times more Vitamin B6 and 66.8 times more Vitamin C than Sweetened Dried Cranberries.
• While 100 kcal of Sweetened Dried Cranberries contain 3.3 times more Vitamin E and 2.3 times more Vitamin K than Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids.
• 100 calories of Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin E and Vitamin K
• 100 calories of Sweetened Dried Cranberries have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin C
• Both Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids as well as Sweetened Dried Cranberries have insufficient amounts of Vitamin A, Vitamin B9, Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids vs Sweetened Dried Cranberries:

• 100 calories of Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids have 8.4 times more Copper, 3.3 times more Iron, 8.3 times more Magnesium, 8.3 times more Phosphorus, 11 times more Potassium and 18.2 times more Water than Sweetened Dried Cranberries.
• Both Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids and Sweetened Dried Cranberries contain similar levels of Manganese per 100 calories.
• 100 calories of Sweetened Dried Cranberries lack sufficient amounts of Iron, Magnesium, Phosphorus and Potassium
• Both Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids as well as Sweetened Dried Cranberries lack sufficient amounts of Calcium, Selenium and Zinc in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 kcal of Sweetened Dried Cranberries contain 1.4 times more Fructose than Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids.
• Both Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids and Sweetened Dried Cranberries offer comparable quantities of Energy, Carbohydrate, Sugars and Fiber per 100 calories.
• Both Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids as well as Sweetened Dried Cranberries provide inadequate amounts of Omega 3, Omega 6 and Protein in 100 calories.