Comparing Nutrients in 1 kilogram Sweetened Dried Cranberries VS Cranberries

Macros Ratio

	Protein	Fat	Carbs
Sweetened Dried Cranberries	0%	3%	97%
Cranberries	4%	2%	94%

Macro Nutrients

	Sweetened Dried Cranberries	Cranberries	Recommended Dietary Allowance
Energy	106% 3080kcal	16% 460kcal	2900kcal per day for Men 19-50 years
Fat	11.2% 11g	1.34% 1.3g	97g per day for Men 19-50 years
Saturated Fat	2.75% 0.88g	0.25% 0.08g	32g per day for Men 19-50 years
Omega 3	14.4% 0.23g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	9.35% 1.6g	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	637% 828g	92% 120g	130g per day for Men 19-50 years
Sugars	1001% 726g	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	372% 270g	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	% 297g	% 34.4g	g per day for Men 19-50 years
Sucrose	% 158g	% 1.6g	g per day for Men 19-50 years
Fiber	139% 53g	95% 36g	38g per day for Men 19-50 years
Protein	3.04% 1.7g	8.2% 4.6g	56g per day for Men 19-50 years

Vitamins

	Sweetened Dried Cranberries	Cranberries	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.3% 5.5mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	59% 2.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.2% 0.38mg	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	0% 0μg	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	2.22% 2mg	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	140% 21mg	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	63.3% 76μg	41.7% 50μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Dried Cranberries	Cranberries	Recommended Dietary Allowance
Calcium	9% 90mg	8% 80mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	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	48.8% 3.9mg	28.8% 2.3mg	8mg per day for Men 19-50 years
Magnesium	9.52% 40mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	78.3% 1.8mg	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	11.4% 80mg	15.7% 110mg	700mg per day for Men 19-50 years
Potassium	14.4% 490mg	23.5% 800mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	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	4.27% 158g	23.6% 873g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweetened Dried Cranberries VS Cranberries per 1 kg

Compare the macro and micronutrient content in 1 kg of Sweetened Dried Cranberries versus 1 kg of Cranberries to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Sweetened Dried Cranberries vs Cranberries:

• 1 kilogram of Sweetened Dried Cranberries has 1.4 times more Vitamin B2, 5.4 times more Vitamin B3, 1.6 times more Vitamin E and 1.5 times more Vitamin K than Cranberries.
• While 1 kg of Raw Cranberries contains 1.5 times more Vitamin B6 and 70 times more Vitamin C than Sweetened Dried Cranberries.
• 1 kilogram of Sweetened Dried Cranberries have insufficient amounts of Vitamin C
• 1 kilogram of Cranberries have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Sweetened Dried Cranberries 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 Sweetened Dried Cranberries vs Cranberries:

• 1 kilogram of Sweetened Dried Cranberries has 1.7 times more Iron than Cranberries.
• While 1 kg of Raw Cranberries contains 1.5 times more Manganese, 1.6 times more Potassium and 5.5 times more Water than Sweetened Dried Cranberries.
• Both Sweetened Dried Cranberries and Cranberries contain similar levels of Copper per one kilogram.
• 1 kilogram of Sweetened Dried Cranberries lack sufficient amounts of Potassium
• Both Sweetened Dried Cranberries as well as Raw Cranberries lack sufficient amounts of Calcium, Magnesium, Phosphorus, Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sweetened Dried Cranberries has 6.7 times more Energy, 6.9 times more Carbohydrate, 17 times more Sugars, 40.3 times more Fructose and 1.5 times more Fiber than Cranberries.
• 1 kilogram of Cranberries provide inadequate amounts of Energy
• Both Sweetened Dried Cranberries as well as Raw Cranberries provide inadequate amounts of Omega 3, Omega 6 and Protein in one kilogram.