Comparing Nutrients in 1 kilogram Cherries, sweet, canned, extra heavy syrup pack, solids and liquids VS Sweetened Dried Cranberries

Macros Ratio

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

Macro Nutrients

	Cherries, sweet, canned, extra heavy syrup pack, solids and liquids	Sweetened Dried Cranberries	Recommended Dietary Allowance
Energy	35% 1020kcal	106% 3080kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	11.2% 11g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	2.75% 0.88g	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	14.4% 0.23g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	9.35% 1.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	202% 262g	637% 828g	130g per day for Men 19-50 years
Sugars	NA	1001% 726g	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	NA	372% 270g	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	NA	% 297g	g per day for Men 19-50 years
Sucrose	NA	% 158g	g per day for Men 19-50 years
Fiber	39.5% 15g	139% 53g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	3.04% 1.7g	56g per day for Men 19-50 years

Vitamins

	Cherries, sweet, canned, extra heavy syrup pack, solids and liquids	Sweetened Dried Cranberries	Recommended Dietary Allowance
Vitamin A	8.9% 80μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.3% 3.88mg	34.3% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.4% 1.27mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	29.2% 0.38mg	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	10% 40μg	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	40% 36mg	2.22% 2mg	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	NA	140% 21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	63.3% 76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, sweet, canned, extra heavy syrup pack, solids and liquids	Sweetened Dried Cranberries	Recommended Dietary Allowance
Calcium	9% 90mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	70% 0.63mg	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	43.8% 3.5mg	48.8% 3.9mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	9.52% 40mg	420mg per day for Men 19-50 years
Manganese	25.2% 0.58mg	78.3% 1.8mg	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	24.3% 170mg	11.4% 80mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	14.4% 490mg	3400mg per day for Men 19-50 years
Selenium	NA	11% 6μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	19.6% 727g	4.27% 158g	3700g per day for Men 19-50 years

Nutrient Comparison: Cherries, sweet, canned, extra heavy syrup pack, solids and liquids VS Sweetened Dried Cranberries per 1 kg

Compare the macro and micronutrient content in 1 kg of Cherries, sweet, canned, extra heavy syrup pack, solids and liquids versus 1 kg of Sweetened Dried Cranberries to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cherries, sweet, canned, extra heavy syrup pack, solids and liquids vs Sweetened Dried Cranberries:

• 1 kilogram of Cherries, sweet, canned, extra heavy syrup pack, solids and liquids has 1.4 times more Vitamin B2 and 18 times more Vitamin C than Sweetened Dried Cranberries.
• While 1 kg of Sweetened Dried Cranberries contains 1.4 times more Vitamin B3 and 1.3 times more Vitamin B6 than Cherries, sweet, canned, extra heavy syrup pack, solids and liquids.
• 1 kilogram of Sweetened Dried Cranberries have insufficient amounts of Vitamin C
• Both Cherries, sweet, canned, extra heavy syrup pack, solids and liquids as well as Sweetened Dried Cranberries have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B9, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cherries, sweet, canned, extra heavy syrup pack, solids and liquids vs Sweetened Dried Cranberries:

• 1 kilogram of Cherries, sweet, canned, extra heavy syrup pack, solids and liquids has 2.2 times more Copper, 2.1 times more Phosphorus and 2.9 times more Potassium than Sweetened Dried Cranberries.
• While 1 kg of Sweetened Dried Cranberries contains 3.1 times more Manganese than Cherries, sweet, canned, extra heavy syrup pack, solids and liquids.
• Both Cherries, sweet, canned, extra heavy syrup pack, solids and liquids and Sweetened Dried Cranberries contain similar levels of Iron per one kilogram.
• 1 kilogram of Sweetened Dried Cranberries lack sufficient amounts of Phosphorus and Potassium
• Both Cherries, sweet, canned, extra heavy syrup pack, solids and liquids as well as Sweetened Dried Cranberries lack sufficient amounts of Calcium, Magnesium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Sweetened Dried Cranberries contains 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 Cherries, sweet, canned, extra heavy syrup pack, solids and liquids as well as Sweetened Dried Cranberries provide inadequate amounts of Omega 3, Omega 6 and Protein in one kilogram.