Comparing Nutrients in 1 pound Sweetened Dried Cranberries VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Sweetened Dried Cranberries	0%	3%	97%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Sweetened Dried Cranberries	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	48% 1397kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	5.1% 4.94g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	6.52% 0.1g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	4.24% 0.72g	1.97% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	289% 376g	21.6% 28g	130g per day for Men 19-50 years
Sugars	454% 329g	22% 16g	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	11.8% 8.53g	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	% 7.4g	g per day for Men 19-50 years
Sucrose	% 71.7g	% 0.091g	g per day for Men 19-50 years
Fiber	63.3% 24g	12% 4.54g	38g per day for Men 19-50 years
Protein	1.38% 0.77g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Sweetened Dried Cranberries	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	4.54% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.9% 0.059mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.77% 0.13mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.5% 2.5mg	20.2% 3.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.3% 0.17mg	5.93% 0.077mg	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	5.67% 22.7μg	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	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	63.5% 9.53mg	25% 3.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	28.7% 34.5μg	9.07% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Dried Cranberries	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	4.1% 41mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	31.8% 0.29mg	56.4% 0.51mg	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	75.4% 6.03mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	35.5% 0.82mg	11.6% 0.27mg	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	13% 91mg	700mg per day for Men 19-50 years
Potassium	6.54% 222mg	27.6% 939mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	67% 1002mg	1500mg per day for Men 19-50 years
Zinc	4.12% 0.45mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	1.94% 71.6g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweetened Dried Cranberries VS Stewed Canned Tomatoes per 1 lb

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

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

• 1 pound of Sweetened Dried Cranberries has 2.2 times more Vitamin B6, 2.5 times more Vitamin E and 3.2 times more Vitamin K than Stewed Canned Tomatoes.
• While 1 lb of Stewed Canned Ripe Red Tomatoes contains 3.5 times more Vitamin B1, 1.3 times more Vitamin B3 and 39.5 times more Vitamin C than Sweetened Dried Cranberries.
• Both Sweetened Dried Cranberries and Stewed Canned Tomatoes provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Sweetened Dried Cranberries have insufficient amounts of Vitamin B1 and Vitamin C
• 1 pound of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6
• Both Sweetened Dried Cranberries as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin A, Vitamin B9, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Sweetened Dried Cranberries vs Stewed Canned Tomatoes:

• 1 pound of Sweetened Dried Cranberries has 3.1 times more Manganese than Stewed Canned Tomatoes.
• While 1 lb of Stewed Canned Ripe Red Tomatoes contains 3.8 times more Calcium, 1.8 times more Copper, 3.4 times more Iron, 3 times more Magnesium, 2.5 times more Phosphorus, 4.2 times more Potassium, 44.2 times more Sodium and 5.8 times more Water than Sweetened Dried Cranberries.
• 1 pound of Sweetened Dried Cranberries lack sufficient amounts of Calcium, Magnesium, Phosphorus and Potassium
• Both Sweetened Dried Cranberries as well as Stewed Canned Ripe Red Tomatoes lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Sweetened Dried Cranberries has 11.8 times more Energy, 13.4 times more Carbohydrate, 20.6 times more Sugars, 14.4 times more Fructose and 5.3 times more Fiber than Stewed Canned Tomatoes.
• 1 pound of Stewed Canned Tomatoes provide inadequate amounts of Energy
• Both Sweetened Dried Cranberries as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Omega 3, Omega 6 and Protein in one pound.