Comparing Nutrients in 1 kilogram Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids VS 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	28.6% 830kcal	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	1.06% 0.34g	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	164% 213g	637% 828g	130g per day for Men 19-50 years
Sugars	223% 162g	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	71.6% 52g	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	% 79.3g	% 297g	g per day for Men 19-50 years
Sucrose	% 22g	% 158g	g per day for Men 19-50 years
Fiber	37% 14g	139% 53g	38g per day for Men 19-50 years
Protein	10.7% 6g	3.04% 1.7g	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	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	30.8% 0.4mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.8% 3.96mg	34.3% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	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	11.3% 1.7mg	140% 21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.5% 9μg	63.3% 76μg	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	9% 90mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	158% 1.42mg	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	21.4% 90mg	9.52% 40mg	420mg per day for Men 19-50 years
Manganese	21% 0.48mg	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	25.7% 180mg	11.4% 80mg	700mg per day for Men 19-50 years
Potassium	42.6% 1450mg	14.4% 490mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	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	21% 776g	4.27% 158g	3700g per day for Men 19-50 years

Nutrient Comparison: Cherries, sweet, canned, pitted, 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, pitted, 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, pitted, heavy syrup pack, solids and liquids vs Sweetened Dried Cranberries:

• 1 kilogram of Cherries, sweet, canned, pitted, 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, 1.7 times more Vitamin B6, 12.4 times more Vitamin E and 8.4 times more Vitamin K than Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids.
• 1 kilogram of Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B6, Vitamin E and Vitamin K
• 1 kilogram of Sweetened Dried Cranberries have insufficient amounts of 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 B1, Vitamin B9, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids has 2.3 times more Copper, 2.3 times more Magnesium, 2.3 times more Phosphorus, 3 times more Potassium and 4.9 times more Water than Sweetened Dried Cranberries.
• While 1 kg of Sweetened Dried Cranberries contains 3.8 times more Manganese 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 contain similar levels of Iron per one kilogram.
• 1 kilogram of Sweetened Dried Cranberries lack sufficient amounts of 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 one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Sweetened Dried Cranberries contains 3.7 times more Energy, 3.9 times more Carbohydrate, 4.5 times more Sugars, 5.2 times more Fructose and 3.8 times more Fiber than Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids.
• 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 one kilogram.