Comparing Nutrients in 300 calories Sweetened Dried Cranberries VS Canned Cranberry Sauce sweetened

Weight per 300 calories

• Sweetened Dried Cranberries: 97g
• Canned Cranberry Sauce sweetened: 189g

Sweetened Dried Cranberries have 1.9 times more energy per 100g than Canned Cranberry Sauce sweetened. It has high energy density when compared to other foods. Canned Cranberry Sauce sweetened having above average energy density.

Which food has more nutrients per 300 calories - Sweetened Dried Cranberries or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.06g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.086g	0.041% 0.013g	32g per day for Men 19-50 years
Omega 3	1.4% 0.022g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	0.91% 0.15g	0.21% 0.036g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62% 80.6g	58.6% 76.2g	130g per day for Men 19-50 years
Sugars	97% 70.7g	82.6% 60g	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	36.3% 26.3g	25.4% 18.4g	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	% 29g	% 33g	g per day for Men 19-50 years
Sucrose	% 15.4g	% 0.19g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	5.46% 2.08g	38g per day for Men 19-50 years
Protein	0.3% 0.17g	3.03% 1.7g	56g per day for Men 19-50 years

Vitamins

	Sweetened Dried Cranberries	Canned Cranberry Sauce sweetened	Recommended Dietary Allowance
Vitamin A	0.22% 1.95μg	0.42% 3.77μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.06% 0.013mg	2.36% 0.028mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.1% 0.027mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.34% 0.53mg	1.18% 0.19mg	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	2.85% 0.037mg	2.03% 0.026mg	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	0.47% 1.9μg	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	0.22% 0.19mg	2.1% 1.9mg	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	13.6% 2.05mg	11.7% 1.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.17% 7.4μg	2.2% 2.64μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Dried Cranberries	Canned Cranberry Sauce sweetened	Recommended Dietary Allowance
Calcium	0.88% 8.77mg	0.57% 5.66mg	1000mg per day for Men 19-50 years
Copper	6.8% 0.061mg	5.45% 0.049mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.09% 3.6μg	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	4.75% 0.38mg	9.67% 0.77mg	8mg per day for Men 19-50 years
Magnesium	0.93% 3.9mg	0.9% 3.77mg	420mg per day for Men 19-50 years
Manganese	7.62% 0.18mg	6% 0.14mg	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	1.1% 7.8mg	1.08% 7.55mg	700mg per day for Men 19-50 years
Potassium	1.4% 47.7mg	1.55% 53mg	3400mg per day for Men 19-50 years
Selenium	1.06% 0.58μg	1.37% 0.75μg	55μg per day for Men 19-50 years
Sodium	0.32% 4.87mg	0.63% 9.43mg	1500mg per day for Men 19-50 years
Zinc	0.89% 0.097mg	0.51% 0.057mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	3% 110g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Sweetened Dried Cranberries vs Canned Cranberry Sauce sweetened:

• Sweetened Dried Cranberries have 2.8 times more Vitamin B3 and 2.8 times more Vitamin K than Canned Cranberry Sauce sweetened.
• While Canned Cranberry Sauce sweetened contains 1.5 times more Vitamin B2 than Sweetened Dried Cranberries.
• Both Sweetened Dried Cranberries and Canned Cranberry Sauce sweetened have similar amounts of Vitamin E per 300 kcal.
• Both Sweetened Dried Cranberries as well as Canned Cranberry Sauce sweetened have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B6, Vitamin B9, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Sweetened Dried Cranberries vs Canned Cranberry Sauce sweetened:

• Sweetened Dried Cranberries have 1.3 times more Copper and 1.3 times more Manganese than Canned Cranberry Sauce sweetened.
• While Canned Cranberry Sauce sweetened contains 2 times more Iron than Sweetened Dried Cranberries.
• Both Sweetened Dried Cranberries as well as Canned Cranberry Sauce sweetened have insufficient amounts of Calcium, Magnesium, Phosphorus, Potassium, Selenium and Zinc in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Sweetened Dried Cranberries have 1.4 times more Fructose and 2.5 times more Fiber than Canned Cranberry Sauce sweetened.
• While Canned Cranberry Sauce sweetened contains 10.3 times more Protein than Sweetened Dried Cranberries.
• Both Sweetened Dried Cranberries and Canned Cranberry Sauce sweetened have similar amounts of Energy, Carbohydrate and Sugars per 300 kcal.
• Both Sweetened Dried Cranberries as well as Canned Cranberry Sauce sweetened have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.