Comparing Nutrients in 300 calories Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids VS Sweetened Dried Cranberries

Weight per 300 calories

• Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids: 361g
• Sweetened Dried Cranberries: 97g

Sweetened Dried Cranberries have 3.7 times more energy per unit of mass than Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids, which is high in comparison to other foods. Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids having average energy density.

Discover which food has more nutrients per 300 calories - Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids or Sweetened Dried Cranberries?

Macros Ratio

	Protein	Fat	Carbs
Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids	3%	2%	95%
Sweetened Dried Cranberries	0%	3%	97%

Macro Nutrients

	Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids	Sweetened Dried Cranberries	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	1.1% 1.06g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.27% 0.086g	32g per day for Men 19-50 years
Omega 3	4.97% 0.08g	1.4% 0.022g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	0.91% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59% 77g	62% 80.6g	130g per day for Men 19-50 years
Sugars	80.7% 58.5g	97% 70.7g	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	26% 18.8g	36.3% 26.3g	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	% 28.7g	% 29g	g per day for Men 19-50 years
Sucrose	% 7.95g	% 15.4g	g per day for Men 19-50 years
Fiber	13.3% 5.06g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	3.87% 2.17g	0.3% 0.17g	56g per day for Men 19-50 years

Vitamins

	Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids	Sweetened Dried Cranberries	Recommended Dietary Allowance
Vitamin A	3.2% 29μg	0.22% 1.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.33% 0.076mg	1.06% 0.013mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	2.1% 0.027mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.95% 1.43mg	3.34% 0.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.12% 0.21mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.08mg	2.85% 0.037mg	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	3.6% 14.5μg	0% 0μg	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	14.5% 13mg	0.22% 0.19mg	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	4.1% 0.61mg	13.6% 2.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.7% 3.25μg	6.17% 7.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids	Sweetened Dried Cranberries	Recommended Dietary Allowance
Calcium	3.25% 32.5mg	0.88% 8.77mg	1000mg per day for Men 19-50 years
Copper	57% 0.51mg	6.8% 0.061mg	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	16% 1.27mg	4.75% 0.38mg	8mg per day for Men 19-50 years
Magnesium	7.75% 32.5mg	0.93% 3.9mg	420mg per day for Men 19-50 years
Manganese	7.54% 0.17mg	7.62% 0.18mg	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	9.3% 65mg	1.1% 7.8mg	700mg per day for Men 19-50 years
Potassium	15.4% 524mg	1.4% 47.7mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.06% 0.58μg	55μg per day for Men 19-50 years
Sodium	0.72% 11mg	0.32% 4.87mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	0.89% 0.097mg	11mg per day for Men 19-50 years
Water	7.6% 281g	0.42% 15.4g	3700g per day for Men 19-50 years

Cherries, Sweet, Canned, Pitted, Heavy Syrup Pack, Solids And Liquids VS Sweetened Dried Cranberries Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids or Sweetened Dried Cranberries?

Lets compare vitamin content per 300 calories of Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids vs Sweetened Dried Cranberries:

• 300 calories of Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids have 6 times more Vitamin B1, 5.3 times more Vitamin B2, 2.7 times more Vitamin B3, 2.1 times more Vitamin B6 and 66.8 times more Vitamin C than Sweetened Dried Cranberries.
• While 300 kcal of Sweetened Dried Cranberries contain 3.3 times more Vitamin E and 2.3 times more Vitamin K than Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids.
• 300 calories of Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin E and Vitamin K
• 300 calories of Sweetened Dried Cranberries have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin C
• Both Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids as well as Sweetened Dried Cranberries have insufficient amounts of Vitamin A, Vitamin B9, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids vs Sweetened Dried Cranberries:

• 300 calories of Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids have 8.4 times more Copper, 3.3 times more Iron, 8.3 times more Magnesium, 8.3 times more Phosphorus, 11 times more Potassium and 18.2 times more Water than Sweetened Dried Cranberries.
• Both Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids and Sweetened Dried Cranberries contain similar levels of Manganese per 300 calories.
• 300 calories of Sweetened Dried Cranberries lack sufficient amounts of Iron, Magnesium, Phosphorus and Potassium
• Both Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids as well as Sweetened Dried Cranberries lack sufficient amounts of Calcium, Selenium and Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Sweetened Dried Cranberries contain 1.4 times more Fructose than Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids.
• Both Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids and Sweetened Dried Cranberries offer comparable quantities of Energy, Carbohydrate, Sugars and Fiber per 300 calories.
• Both Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids as well as Sweetened Dried Cranberries provide inadequate amounts of Omega 3, Omega 6 and Protein in 300 calories.