Comparing Nutrients in 1 pound Canned Cranberry Sauce sweetened VS Dried Zante Currants

Macros Ratio

	Protein	Fat	Carbs
Canned Cranberry Sauce sweetened	2%	1%	97%
Dried Zante Currants	4%	1%	95%

Macro Nutrients

	Canned Cranberry Sauce sweetened	Dried Zante Currants	Recommended Dietary Allowance
Energy	25% 721kcal	45.4% 1315kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.099% 0.032g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	3.4% 0.054g	3.4% 0.054g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.086g	0.93% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	141% 183g	269% 349g	130g per day for Men 19-50 years
Sugars	199% 144g	390% 282g	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	61% 44.2g	203% 147g	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	% 79g	% 135g	g per day for Men 19-50 years
Sucrose	% 0.45g	% 0g	g per day for Men 19-50 years
Fiber	13% 5g	52.5% 20g	38g per day for Men 19-50 years
Protein	7.3% 4.1g	27.8% 15.6g	56g per day for Men 19-50 years

Vitamins

	Canned Cranberry Sauce sweetened	Dried Zante Currants	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	49.5% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.83% 0.45mg	45.8% 7.33mg	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	4.9% 0.064mg	103% 1.34mg	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	11.3% 45.4μg	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	5.04% 4.54mg	23.7% 21.3mg	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	28% 4.2mg	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.35μg	12.5% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Cranberry Sauce sweetened	Dried Zante Currants	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	40% 399mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	150% 1.35mg	0.9mg per day for Men 19-50 years
Fluoride	0.22% 8.6μg	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	23.2% 1.86mg	107% 8.53mg	8mg per day for Men 19-50 years
Magnesium	2.16% 9.07mg	39% 163mg	420mg per day for Men 19-50 years
Manganese	14.4% 0.33mg	68% 1.56mg	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	2.6% 18mg	64% 449mg	700mg per day for Men 19-50 years
Potassium	3.74% 127mg	104% 3524mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	13% 195mg	1500mg per day for Men 19-50 years
Zinc	1.24% 0.14mg	15.3% 1.68mg	11mg per day for Men 19-50 years
Water	7.17% 265g	2.16% 80g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Cranberry Sauce sweetened VS Dried Zante Currants per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Cranberry Sauce sweetened versus 1 lb of Dried Zante Currants to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Cranberry Sauce sweetened vs Dried Zante Currants:

• 1 pound of Canned Cranberry Sauce sweetened has 8.5 times more Vitamin E than Dried Zante Currants.
• While 1 lb of Dried Zante Currants contains 10.7 times more Vitamin B1, 6.8 times more Vitamin B2, 16.2 times more Vitamin B3, 21.1 times more Vitamin B6, 10 times more Vitamin B9, 4.7 times more Vitamin C and 2.4 times more Vitamin K than Canned Cranberry Sauce sweetened.
• 1 pound of Canned Cranberry Sauce sweetened have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K
• 1 pound of Dried Zante Currants have insufficient amounts of Vitamin E
• Both Canned Cranberry Sauce sweetened as well as Dried Zante Currants have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Cranberry Sauce sweetened vs Dried Zante Currants:

• 1 lb of Dried Zante Currants contains 29.3 times more Calcium, 11.5 times more Copper, 4.6 times more Iron, 18 times more Magnesium, 4.7 times more Manganese, 24.8 times more Phosphorus, 27.8 times more Potassium, 8.6 times more Sodium and 12.3 times more Zinc than Canned Cranberry Sauce sweetened.
• 1 pound of Canned Cranberry Sauce sweetened lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium and Zinc
• Both Canned Cranberry Sauce sweetened as well as Dried Zante Currants lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Dried Zante Currants contains 1.8 times more Energy, 1.9 times more Carbohydrate, 2 times more Sugars, 3.3 times more Fructose, 4 times more Fiber and 3.8 times more Protein than Canned Cranberry Sauce sweetened.
• 1 pound of Canned Cranberry Sauce sweetened provide inadequate amounts of Protein
• Both Canned Cranberry Sauce sweetened as well as Dried Zante Currants provide inadequate amounts of Omega 3 and Omega 6 in one pound.