Comparing Nutrients in 1 pound 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	48% 1397kcal	7.2% 209kcal	2900kcal per day for Men 19-50 years
Fat	5.1% 4.94g	0.61% 0.59g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	6.52% 0.1g	6.24% 0.1g	1.6g per day for Men 19-50 years
Omega 6	4.24% 0.72g	0.88% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	289% 376g	41.8% 54.3g	130g per day for Men 19-50 years
Sugars	454% 329g	26.7% 19.4g	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	169% 122g	4.2% 3.04g	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	% 135g	% 15.6g	g per day for Men 19-50 years
Sucrose	% 71.7g	% 0.73g	g per day for Men 19-50 years
Fiber	63.3% 24g	43% 16.3g	38g per day for Men 19-50 years
Protein	1.38% 0.77g	3.73% 2.1g	56g per day for Men 19-50 years

Vitamins

	Sweetened Dried Cranberries	Cranberries	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.9% 0.059mg	4.54% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.77% 0.13mg	6.98% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.5% 2.5mg	2.86% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	26.8% 1.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.3% 0.17mg	20% 0.26mg	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	1.13% 4.54μg	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	1% 0.91mg	70.6% 63.5mg	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	63.5% 9.53mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	28.7% 34.5μg	19% 22.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Dried Cranberries	Cranberries	Recommended Dietary Allowance
Calcium	4.1% 41mg	3.63% 36.3mg	1000mg per day for Men 19-50 years
Copper	31.8% 0.29mg	28.2% 0.25mg	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	22% 1.77mg	13% 1.04mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	6.48% 27.2mg	420mg per day for Men 19-50 years
Manganese	35.5% 0.82mg	52.7% 1.2mg	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	5.2% 36.3mg	7.13% 50mg	700mg per day for Men 19-50 years
Potassium	6.54% 222mg	10.7% 363mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	4.12% 0.45mg	3.7% 0.41mg	11mg per day for Men 19-50 years
Water	1.94% 71.6g	10.7% 396g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweetened Dried Cranberries VS Cranberries per 1 lb

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

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

• 1 pound 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 lb of Raw Cranberries contains 1.5 times more Vitamin B6 and 70 times more Vitamin C than Sweetened Dried Cranberries.
• 1 pound of Sweetened Dried Cranberries have insufficient amounts of Vitamin C
• 1 pound 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 pound.

Comparing minerals per 1 pound for Sweetened Dried Cranberries vs Cranberries:

• 1 pound of Sweetened Dried Cranberries has 1.7 times more Iron than Cranberries.
• While 1 lb 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 pound.
• 1 pound 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 pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound 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 pound 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 pound.