Comparing Nutrients in 1 pound 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	7.2% 209kcal	16% 463kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.59g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	6.24% 0.1g	6.24% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.8% 54.3g	92% 119g	130g per day for Men 19-50 years
Sugars	26.7% 19.4g	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	4.2% 3.04g	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	% 15.6g	NA	g per day for Men 19-50 years
Sucrose	% 0.73g	NA	g per day for Men 19-50 years
Fiber	43% 16.3g	18% 6.8g	38g per day for Men 19-50 years
Protein	3.73% 2.1g	4.78% 2.68g	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	1.5% 13.6μg	4.03% 36.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.54% 0.054mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	13.6% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.86% 0.46mg	11% 1.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.8% 1.34mg	11.5% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	10.5% 0.14mg	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	1.13% 4.54μg	4.54% 18μg	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	70.6% 63.5mg	18% 16.3mg	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	40% 6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 22.7μg	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	3.63% 36.3mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	28.2% 0.25mg	70% 0.63mg	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	13% 1.04mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	6.48% 27.2mg	8.64% 36.3mg	420mg per day for Men 19-50 years
Manganese	52.7% 1.2mg	11.4% 0.26mg	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	7.13% 50mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	10.7% 363mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	NA	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	3.7% 0.41mg	4.12% 0.45mg	11mg per day for Men 19-50 years
Water	10.7% 396g	8.9% 330g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Cranberries versus 1 lb 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 pound of Cranberries vs Cherries, sweet, canned, extra heavy syrup pack, solids and liquids:

• 1 pound 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 lb 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 pound 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 pound.

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

• 1 pound 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 lb 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 pound 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 pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cranberries has 2.4 times more Fiber than Cherries, sweet, canned, extra heavy syrup pack, solids and liquids.
• While 1 lb 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 pound 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 pound.