Comparing Nutrients in 1 kilogram Sweetened Dried Cranberries VS Canned Cranberry Sauce sweetened

Macros Ratio

	Protein	Fat	Carbs
Sweetened Dried Cranberries	0%	3%	97%
Canned Cranberry Sauce sweetened	2%	1%	97%

Macro Nutrients

	Sweetened Dried Cranberries	Canned Cranberry Sauce sweetened	Recommended Dietary Allowance
Energy	106% 3080kcal	55% 1590kcal	2900kcal per day for Men 19-50 years
Fat	11.2% 11g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	2.75% 0.88g	0.22% 0.07g	32g per day for Men 19-50 years
Omega 3	14.4% 0.23g	7.5% 0.12g	1.6g per day for Men 19-50 years
Omega 6	9.35% 1.6g	1.1% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	637% 828g	311% 404g	130g per day for Men 19-50 years
Sugars	1001% 726g	438% 318g	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	134% 98g	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	% 174g	g per day for Men 19-50 years
Sucrose	% 158g	% 1g	g per day for Men 19-50 years
Fiber	139% 53g	29% 11g	38g per day for Men 19-50 years
Protein	3.04% 1.7g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Sweetened Dried Cranberries	Canned Cranberry Sauce sweetened	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.3% 5.5mg	6.25% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.2% 0.38mg	10.8% 0.14mg	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	11% 10mg	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	62% 9.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	63.3% 76μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Dried Cranberries	Canned Cranberry Sauce sweetened	Recommended Dietary Allowance
Calcium	9% 90mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	29% 0.26mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.48% 19μg	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	51.3% 4.1mg	8mg per day for Men 19-50 years
Magnesium	9.52% 40mg	4.76% 20mg	420mg per day for Men 19-50 years
Manganese	78.3% 1.8mg	31.7% 0.73mg	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	5.7% 40mg	700mg per day for Men 19-50 years
Potassium	14.4% 490mg	8.24% 280mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	2.73% 0.3mg	11mg per day for Men 19-50 years
Water	4.27% 158g	15.8% 585g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Sweetened Dried Cranberries vs Canned Cranberry Sauce sweetened:

• Sweetened Dried Cranberries have 1.3 times more Vitamin B2, 5.5 times more Vitamin B3, 2.7 times more Vitamin B6, 2.3 times more Vitamin E and 5.4 times more Vitamin K than Canned Cranberry Sauce sweetened.
• While Canned Cranberry Sauce sweetened contains 5 times more Vitamin C than Sweetened Dried Cranberries.
• Both Sweetened Dried Cranberries and Canned Cranberry Sauce sweetened have similar amounts of Vitamin B1 per 1 kg.
• Both Sweetened Dried Cranberries as well as Canned Cranberry Sauce sweetened have insufficient amounts of Vitamin A, Vitamin B9, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Sweetened Dried Cranberries vs Canned Cranberry Sauce sweetened:

• Sweetened Dried Cranberries have 2.4 times more Copper, 2.5 times more Manganese, 2 times more Phosphorus, 1.8 times more Potassium and 1.5 times more Selenium than Canned Cranberry Sauce sweetened.
• While Canned Cranberry Sauce sweetened contains 3.7 times more Water than Sweetened Dried Cranberries.
• Both Sweetened Dried Cranberries and Canned Cranberry Sauce sweetened have similar amounts of Iron per 1 kg.
• Both Sweetened Dried Cranberries as well as Canned Cranberry Sauce sweetened have insufficient amounts of Calcium, Magnesium and Zinc in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Sweetened Dried Cranberries have 1.9 times more Energy, 7.3 times more Fat, 1.9 times more Omega 3, 2 times more Carbohydrate, 2.3 times more Sugars, 2.8 times more Fructose and 4.8 times more Fiber than Canned Cranberry Sauce sweetened.
• While Canned Cranberry Sauce sweetened contains 5.3 times more Protein than Sweetened Dried Cranberries.
• Both Sweetened Dried Cranberries as well as Canned Cranberry Sauce sweetened have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.