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

Macros Ratio

	Protein	Fat	Carbs
Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids	3%	2%	95%
Cranberries	4%	2%	94%

Macro Nutrients

	Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids	Cranberries	Recommended Dietary Allowance
Energy	28.6% 830kcal	16% 460kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	1.34% 1.3g	97g per day for Men 19-50 years
Saturated Fat	1.06% 0.34g	0.25% 0.08g	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	1.94% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	164% 213g	92% 120g	130g per day for Men 19-50 years
Sugars	223% 162g	59% 42.7g	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	9.24% 6.7g	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	% 34.4g	g per day for Men 19-50 years
Sucrose	% 22g	% 1.6g	g per day for Men 19-50 years
Fiber	37% 14g	95% 36g	38g per day for Men 19-50 years
Protein	10.7% 6g	8.2% 4.6g	56g per day for Men 19-50 years

Vitamins

	Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids	Cranberries	Recommended Dietary Allowance
Vitamin A	8.9% 80μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.8% 3.96mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	59% 2.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	44% 0.57mg	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	2.5% 10μg	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	156% 140mg	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	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.5% 9μg	41.7% 50μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids	Cranberries	Recommended Dietary Allowance
Calcium	9% 90mg	8% 80mg	1000mg per day for Men 19-50 years
Copper	158% 1.42mg	62.2% 0.56mg	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	28.8% 2.3mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	21% 0.48mg	116% 2.67mg	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	15.7% 110mg	700mg per day for Men 19-50 years
Potassium	42.6% 1450mg	23.5% 800mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	8.2% 0.9mg	11mg per day for Men 19-50 years
Water	21% 776g	23.6% 873g	3700g per day for Men 19-50 years

Nutrient Comparison: Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids VS 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 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 Cranberries:

• 1 kilogram of Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids has 2 times more Vitamin B2 and 3.9 times more Vitamin B3 than Cranberries.
• While 1 kg of Raw Cranberries contains 5.2 times more Vitamin B5, 2.6 times more Vitamin B6, 3.9 times more Vitamin C, 7.8 times more Vitamin E and 5.6 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 B5, Vitamin B6, Vitamin E and Vitamin K
• 1 kilogram of Cranberries have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids as well as Raw 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 Cranberries:

• 1 kilogram of Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids has 2.5 times more Copper, 1.5 times more Iron, 1.5 times more Magnesium, 1.6 times more Phosphorus and 1.8 times more Potassium than Cranberries.
• While 1 kg of Raw Cranberries contains 5.6 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 Cranberries contain similar levels of Water per one kilogram.
• 1 kilogram of Cranberries lack sufficient amounts of Magnesium and Phosphorus
• Both Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids as well as Raw Cranberries lack sufficient amounts of Calcium, Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids has 1.8 times more Energy, 1.8 times more Carbohydrate, 3.8 times more Sugars and 7.7 times more Fructose than Cranberries.
• While 1 kg of Raw Cranberries contains 2.6 times more Fiber than Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids.
• 1 kilogram of Cranberries provide inadequate amounts of Energy
• Both Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids as well as Raw Cranberries provide inadequate amounts of Omega 3, Omega 6 and Protein in one kilogram.