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

Macros Ratio

	Protein	Fat	Carbs
Cranberries	4%	2%	94%
Cherries, sweet, canned, extra heavy syrup pack, solids and liquids	2%	1%	97%

Macro Nutrients

	Cranberries	Cherries, sweet, canned, extra heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	16% 460kcal	35% 1020kcal	2900kcal per day for Men 19-50 years
Fat	1.34% 1.3g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.08g	1.03% 0.33g	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	1.94% 0.33g	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 120g	202% 262g	130g per day for Men 19-50 years
Sugars	59% 42.7g	NA	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	9.24% 6.7g	NA	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	% 34.4g	NA	g per day for Men 19-50 years
Sucrose	% 1.6g	NA	g per day for Men 19-50 years
Fiber	95% 36g	39.5% 15g	38g per day for Men 19-50 years
Protein	8.2% 4.6g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Cranberries	Cherries, sweet, canned, extra heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	8.9% 80μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	24.3% 3.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59% 2.95mg	25.4% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44% 0.57mg	23% 0.3mg	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	2.5% 10μg	10% 40μg	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	156% 140mg	40% 36mg	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	88% 13mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	41.7% 50μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cranberries	Cherries, sweet, canned, extra heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	8% 80mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	62.2% 0.56mg	154% 1.4mg	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	28.8% 2.3mg	43.8% 3.5mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	116% 2.67mg	25.2% 0.58mg	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	15.7% 110mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	23.5% 800mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	NA	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	8.2% 0.9mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	23.6% 873g	19.6% 727g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Cranberries has 2.3 times more Vitamin B5, 1.9 times more Vitamin B6 and 3.9 times more Vitamin C than Cherries, sweet, canned, extra heavy syrup pack, solids and liquids.
• While 1 kg of Cherries, sweet, canned, extra heavy syrup pack, solids and liquids contains 2 times more Vitamin B2 and 3.8 times more Vitamin B3 than Raw Cranberries.
• 1 kilogram of Cranberries have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Raw Cranberries as well as Cherries, sweet, canned, extra heavy syrup pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B9, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Cranberries has 4.6 times more Manganese and 1.2 times more Water than Cherries, sweet, canned, extra heavy syrup pack, solids and liquids.
• While 1 kg of Cherries, sweet, canned, extra heavy syrup pack, solids and liquids contains 2.5 times more Copper, 1.5 times more Iron, 1.5 times more Phosphorus and 1.8 times more Potassium than Raw Cranberries.
• 1 kilogram of Cranberries lack sufficient amounts of Phosphorus
• Both Raw Cranberries as well as Cherries, sweet, canned, extra heavy syrup pack, solids and liquids lack sufficient amounts of Calcium, Magnesium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cranberries has 2.4 times more Fiber than Cherries, sweet, canned, extra heavy syrup pack, solids and liquids.
• While 1 kg of Cherries, sweet, canned, extra heavy syrup pack, solids and liquids contains 2.2 times more Energy and 2.2 times more Carbohydrate than Raw Cranberries.
• 1 kilogram of Cranberries provide inadequate amounts of Energy
• Both Raw Cranberries as well as Cherries, sweet, canned, extra heavy syrup pack, solids and liquids provide inadequate amounts of Omega 3, Omega 6 and Protein in one kilogram.