Comparing Nutrients in 14 ounces Sweetened Dried Cranberries VS Cherries, sweet, canned, extra heavy syrup pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Sweetened Dried Cranberries	0%	3%	97%
Cherries, sweet, canned, extra heavy syrup pack, solids and liquids	2%	1%	97%

Macro Nutrients

	Sweetened Dried Cranberries	Cherries, sweet, canned, extra heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	42% 1222kcal	14% 405kcal	2900kcal per day for Men 19-50 years
Fat	4.46% 4.33g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	5.7% 0.091g	5.46% 0.087g	1.6g per day for Men 19-50 years
Omega 6	3.7% 0.63g	0.54% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	253% 329g	80% 104g	130g per day for Men 19-50 years
Sugars	397% 288g	NA	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	148% 107g	NA	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	% 118g	NA	g per day for Men 19-50 years
Sucrose	% 62.7g	NA	g per day for Men 19-50 years
Fiber	55.4% 21g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	1.2% 0.67g	4.2% 2.34g	56g per day for Men 19-50 years

Vitamins

	Sweetened Dried Cranberries	Cherries, sweet, canned, extra heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.3% 0.052mg	6.95% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.55% 0.11mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.17mg	9.62% 1.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	10% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.6% 0.15mg	9.16% 0.12mg	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	0% 0μg	3.97% 16μg	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	0.88% 0.79mg	16% 14.3mg	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	55.6% 8.33mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25% 30μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Dried Cranberries	Cherries, sweet, canned, extra heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	27.8% 0.25mg	61.3% 0.55mg	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	19.3% 1.55mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	10% 0.23mg	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	4.54% 31.8mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	5.7% 194mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	NA	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	1.7% 62.7g	7.8% 288g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweetened Dried Cranberries VS Cherries, sweet, canned, extra heavy syrup pack, solids and liquids per 14 oz

Compare the macro and micronutrient content in 14 oz of Sweetened Dried Cranberries versus 14 oz of Cherries, sweet, canned, extra heavy syrup pack, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Sweetened Dried Cranberries vs Cherries, sweet, canned, extra heavy syrup pack, solids and liquids:

• 14 ounces of Sweetened Dried Cranberries have 1.4 times more Vitamin B3 and 1.3 times more Vitamin B6 than Cherries, sweet, canned, extra heavy syrup pack, solids and liquids.
• While 14 oz of Cherries, sweet, canned, extra heavy syrup pack, solids and liquids contain 1.4 times more Vitamin B2 and 18 times more Vitamin C than Sweetened Dried Cranberries.
• 14 ounces of Sweetened Dried Cranberries have insufficient amounts of Vitamin C
• Both Sweetened Dried Cranberries as well as Cherries, sweet, canned, extra heavy syrup pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B9, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Sweetened Dried Cranberries vs Cherries, sweet, canned, extra heavy syrup pack, solids and liquids:

• 14 ounces of Sweetened Dried Cranberries have 3.1 times more Manganese than Cherries, sweet, canned, extra heavy syrup pack, solids and liquids.
• While 14 oz of Cherries, sweet, canned, extra heavy syrup pack, solids and liquids contain 2.2 times more Copper, 2.1 times more Phosphorus and 2.9 times more Potassium than Sweetened Dried Cranberries.
• Both Sweetened Dried Cranberries and Cherries, sweet, canned, extra heavy syrup pack, solids and liquids contain similar levels of Iron per 14 ounces.
• 14 ounces of Sweetened Dried Cranberries lack sufficient amounts of Phosphorus and Potassium
• Both Sweetened Dried Cranberries as well as Cherries, sweet, canned, extra heavy syrup pack, solids and liquids lack sufficient amounts of Calcium, Magnesium and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Sweetened Dried Cranberries have 3 times more Energy, 3.2 times more Carbohydrate and 3.5 times more Fiber than Cherries, sweet, canned, extra heavy syrup pack, solids and liquids.
• Both Sweetened Dried Cranberries as well as Cherries, sweet, canned, extra heavy syrup pack, solids and liquids provide inadequate amounts of Omega 3, Omega 6 and Protein in 14 ounces.