Comparing Nutrients in 14 ounces Sweetened Dried Cranberries VS Red Currants

Macros Ratio

	Protein	Fat	Carbs
Sweetened Dried Cranberries	0%	3%	97%
Red Currants	9%	3%	88%

Macro Nutrients

	Sweetened Dried Cranberries	Red Currants	Recommended Dietary Allowance
Energy	42% 1222kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	4.46% 4.33g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	5.7% 0.091g	8.7% 0.14g	1.6g per day for Men 19-50 years
Omega 6	3.7% 0.63g	1.24% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	253% 329g	42% 54.8g	130g per day for Men 19-50 years
Sugars	397% 288g	40.3% 29.3g	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	19.3% 14g	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	% 12.8g	g per day for Men 19-50 years
Sucrose	% 62.7g	% 2.42g	g per day for Men 19-50 years
Fiber	55.4% 21g	45% 17g	38g per day for Men 19-50 years
Protein	1.2% 0.67g	9.92% 5.56g	56g per day for Men 19-50 years

Vitamins

	Sweetened Dried Cranberries	Red Currants	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.3% 0.052mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.55% 0.11mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.17mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.1% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.6% 0.15mg	21.4% 0.28mg	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	7.94% 31.8μg	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	181% 163mg	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	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25% 30μg	36.4% 43.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Dried Cranberries	Red Currants	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	27.8% 0.25mg	47% 0.42mg	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	49.6% 3.97mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	32% 0.74mg	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	25% 175mg	700mg per day for Men 19-50 years
Potassium	5.7% 194mg	32% 1091mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	1.7% 62.7g	9% 333g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweetened Dried Cranberries VS Red Currants per 14 oz

Compare the macro and micronutrient content in 14 oz of Sweetened Dried Cranberries versus 14 oz of Red Currants to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Sweetened Dried Cranberries vs Red Currants:

• 14 ounces of Sweetened Dried Cranberries have 5.5 times more Vitamin B3 and 21 times more Vitamin E than Red Currants.
• While 14 oz of Raw Red And White Currants contain 3.1 times more Vitamin B1, 1.8 times more Vitamin B2, 1.8 times more Vitamin B6, more Vitamin B9, 205 times more Vitamin C and 1.4 times more Vitamin K than Sweetened Dried Cranberries.
• 14 ounces of Sweetened Dried Cranberries have insufficient amounts of Vitamin B1, Vitamin B9 and Vitamin C
• 14 ounces of Red Currants have insufficient amounts of Vitamin B3 and Vitamin E
• Both Sweetened Dried Cranberries as well as Raw Red And White Currants have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Sweetened Dried Cranberries vs Red Currants:

• 14 oz of Raw Red And White Currants contain 3.7 times more Calcium, 1.7 times more Copper, 2.6 times more Iron, 3.3 times more Magnesium, 5.5 times more Phosphorus, 5.6 times more Potassium, 2.3 times more Zinc and 5.3 times more Water than Sweetened Dried Cranberries.
• Both Sweetened Dried Cranberries and Red Currants contain similar levels of Manganese per 14 ounces.
• 14 ounces of Sweetened Dried Cranberries lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium and Zinc
• Both Sweetened Dried Cranberries as well as Raw Red And White Currants lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Sweetened Dried Cranberries have 5.5 times more Energy, 6 times more Carbohydrate, 9.8 times more Sugars, 7.6 times more Fructose and 1.2 times more Fiber than Red Currants.
• While 14 oz of Raw Red And White Currants contain 1.5 times more Omega 3 and 8.2 times more Protein than Sweetened Dried Cranberries.
• 14 ounces of Sweetened Dried Cranberries provide inadequate amounts of Omega 3 and Protein
• 14 ounces of Red Currants provide inadequate amounts of Energy
• Both Sweetened Dried Cranberries as well as Raw Red And White Currants provide inadequate amounts of Omega 6 in 14 ounces.