Comparing Nutrients in 1 pound 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	13% 376kcal	48% 1397kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	5.1% 4.94g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	6.24% 0.1g	6.52% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	4.24% 0.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	74.2% 96g	289% 376g	130g per day for Men 19-50 years
Sugars	101% 73.4g	454% 329g	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	32.5% 23.5g	169% 122g	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	% 36g	% 135g	g per day for Men 19-50 years
Sucrose	% 9.98g	% 71.7g	g per day for Men 19-50 years
Fiber	16.7% 6.35g	63.3% 24g	38g per day for Men 19-50 years
Protein	4.86% 2.72g	1.38% 0.77g	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	4.03% 36.3μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	4.9% 0.059mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	9.77% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.2% 1.8mg	15.5% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.17% 0.26mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.68% 0.1mg	13.3% 0.17mg	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	4.54% 18μg	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	18% 16.3mg	1% 0.91mg	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	5.14% 0.77mg	63.5% 9.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.4% 4.1μg	28.7% 34.5μg	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	4.1% 41mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	71.6% 0.64mg	31.8% 0.29mg	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	20% 1.6mg	22% 1.77mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	9.47% 0.22mg	35.5% 0.82mg	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	11.7% 81.6mg	5.2% 36.3mg	700mg per day for Men 19-50 years
Potassium	19.3% 658mg	6.54% 222mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	4.12% 0.45mg	4.12% 0.45mg	11mg per day for Men 19-50 years
Water	9.5% 352g	1.94% 71.6g	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 lb

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

Lets compare vitamin content per 1 pound of Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids vs Sweetened Dried Cranberries:

• 1 pound 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 lb 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 pound of Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B6, Vitamin E and Vitamin K
• 1 pound 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 pound.

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

• 1 pound 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 lb 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 pound.
• 1 pound 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 pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb 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 pound.