Comparing Nutrients in 1 pound 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	48% 1397kcal	25% 721kcal	2900kcal per day for Men 19-50 years
Fat	5.1% 4.94g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	0.099% 0.032g	32g per day for Men 19-50 years
Omega 3	6.52% 0.1g	3.4% 0.054g	1.6g per day for Men 19-50 years
Omega 6	4.24% 0.72g	0.51% 0.086g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	289% 376g	141% 183g	130g per day for Men 19-50 years
Sugars	454% 329g	199% 144g	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	61% 44.2g	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	% 79g	g per day for Men 19-50 years
Sucrose	% 71.7g	% 0.45g	g per day for Men 19-50 years
Fiber	63.3% 24g	13% 5g	38g per day for Men 19-50 years
Protein	1.38% 0.77g	7.3% 4.1g	56g per day for Men 19-50 years

Vitamins

	Sweetened Dried Cranberries	Canned Cranberry Sauce sweetened	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.9% 0.059mg	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.77% 0.13mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.5% 2.5mg	2.83% 0.45mg	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	13.3% 0.17mg	4.9% 0.064mg	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	5.04% 4.54mg	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	28% 4.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	28.7% 34.5μg	5.3% 6.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Dried Cranberries	Canned Cranberry Sauce sweetened	Recommended Dietary Allowance
Calcium	4.1% 41mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	31.8% 0.29mg	13% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.22% 8.6μg	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	23.2% 1.86mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	2.16% 9.07mg	420mg per day for Men 19-50 years
Manganese	35.5% 0.82mg	14.4% 0.33mg	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	2.6% 18mg	700mg per day for Men 19-50 years
Potassium	6.54% 222mg	3.74% 127mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	4.12% 0.45mg	1.24% 0.14mg	11mg per day for Men 19-50 years
Water	1.94% 71.6g	7.17% 265g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound 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 lb.
• 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 lb.

Comparing minerals per 1 pound 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 lb.
• Both Sweetened Dried Cranberries as well as Canned Cranberry Sauce sweetened have insufficient amounts of Calcium, Magnesium and Zinc in 1 lb.

Comparison of macro-nutrients per 1 pound:

• 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 lb.