Comparing Nutrients in 14 ounces Sweetened Dried Cranberries VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Sweetened Dried Cranberries	0%	3%	97%
Tomatoes	17%	9%	74%

Macro Nutrients

	Sweetened Dried Cranberries	Tomatoes	Recommended Dietary Allowance
Energy	42% 1222kcal	2.46% 71.4kcal	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	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	5.7% 0.091g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	3.7% 0.63g	1.87% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	253% 329g	12% 15.4g	130g per day for Men 19-50 years
Sugars	397% 288g	14.4% 10.4g	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	7.5% 5.44g	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	% 4.96g	g per day for Men 19-50 years
Sucrose	% 62.7g	% 0g	g per day for Men 19-50 years
Fiber	55.4% 21g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	1.2% 0.67g	6.24% 3.5g	56g per day for Men 19-50 years

Vitamins

	Sweetened Dried Cranberries	Tomatoes	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	18.5% 167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.3% 0.052mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.55% 0.11mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.17mg	14.7% 2.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.06% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.6% 0.15mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	6.2% 1.86μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	0% 0μg	15% 59.5μg	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	60.4% 54.4mg	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	14.3% 2.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25% 30μg	26% 31.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Dried Cranberries	Tomatoes	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	27.8% 0.25mg	26% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.23% 9.13μg	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	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	19.7% 0.45mg	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	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	5.7% 194mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	1.7% 62.7g	10% 375g	3700g per day for Men 19-50 years

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

• Sweetened Dried Cranberries have 1.5 times more Vitamin B2 and 3.9 times more Vitamin E than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 21 times more Vitamin A, 2.8 times more Vitamin B1, 2.1 times more Vitamin B6, more Vitamin B9 and 68.5 times more Vitamin C than Sweetened Dried Cranberries.
• Both Sweetened Dried Cranberries and Raw Ripe Red Tomatoes have similar amounts of Vitamin B3 and Vitamin K per 14 oz.
• Both Sweetened Dried Cranberries as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Sweetened Dried Cranberries vs Tomatoes:

• Sweetened Dried Cranberries have 1.4 times more Iron, 1.6 times more Manganese and more Selenium than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2.8 times more Magnesium, 3 times more Phosphorus, 4.8 times more Potassium, 1.7 times more Zinc and 6 times more Water than Sweetened Dried Cranberries.
• Both Sweetened Dried Cranberries and Raw Ripe Red Tomatoes have similar amounts of Calcium and Copper per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Sweetened Dried Cranberries have 17.1 times more Energy, 5.5 times more Fat, 7.7 times more Omega 3, 21.3 times more Carbohydrate, 27.6 times more Sugars, 19.7 times more Fructose and 4.4 times more Fiber than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 5.2 times more Protein than Sweetened Dried Cranberries.
• Both Sweetened Dried Cranberries as well as Raw Ripe Red Tomatoes have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.