Comparing Nutrients in 300 calories Cranberries VS Sweetened Dried Cranberries

Weight per 300 calories

• Cranberries: 652g
• Sweetened Dried Cranberries: 97g

Sweetened Dried Cranberries have 6.7 times more energy per unit of mass than Raw Cranberries, which is high in comparison to other foods. Cranberries having low energy density.

Which food has more nutrients per 300 calories - Cranberries or Sweetened Dried Cranberries?

Macros Ratio

	Protein	Fat	Carbs
Cranberries	4%	2%	94%
Sweetened Dried Cranberries	0%	3%	97%

Macro Nutrients

	Cranberries	Sweetened Dried Cranberries	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.87% 0.85g	1.1% 1.06g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.27% 0.086g	32g per day for Men 19-50 years
Omega 3	8.97% 0.14g	1.4% 0.022g	1.6g per day for Men 19-50 years
Omega 6	1.27% 0.22g	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	60% 78g	62% 80.6g	130g per day for Men 19-50 years
Sugars	38.4% 28g	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	6.03% 4.37g	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	% 22.4g	% 29g	g per day for Men 19-50 years
Sucrose	% 1.04g	% 15.4g	g per day for Men 19-50 years
Fiber	61.8% 23.5g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	5.36% 3g	0.3% 0.17g	56g per day for Men 19-50 years

Vitamins

	Cranberries	Sweetened Dried Cranberries	Recommended Dietary Allowance
Vitamin A	2.17% 19.6μg	0.22% 1.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.52% 0.078mg	1.06% 0.013mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	2.1% 0.027mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.66mg	3.34% 0.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.5% 1.92mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.6% 0.37mg	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	1.63% 6.52μg	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	101% 91mg	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	57.4% 8.6mg	13.6% 2.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27% 32.6μg	6.17% 7.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cranberries	Sweetened Dried Cranberries	Recommended Dietary Allowance
Calcium	5.2% 52mg	0.88% 8.77mg	1000mg per day for Men 19-50 years
Copper	40.6% 0.37mg	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	18.8% 1.5mg	4.75% 0.38mg	8mg per day for Men 19-50 years
Magnesium	9.3% 39mg	0.93% 3.9mg	420mg per day for Men 19-50 years
Manganese	75.7% 1.74mg	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	10.2% 71.7mg	1.1% 7.8mg	700mg per day for Men 19-50 years
Potassium	15.3% 522mg	1.4% 47.7mg	3400mg per day for Men 19-50 years
Selenium	1.2% 0.65μg	1.06% 0.58μg	55μg per day for Men 19-50 years
Sodium	0.87% 13mg	0.32% 4.87mg	1500mg per day for Men 19-50 years
Zinc	5.34% 0.59mg	0.89% 0.097mg	11mg per day for Men 19-50 years
Water	15.4% 569g	0.42% 15.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cranberries vs Sweetened Dried Cranberries:

• Raw Cranberries have 6.2 times more Vitamin B1, 4.8 times more Vitamin B2, 1.2 times more Vitamin B3, 10 times more Vitamin B6, 468.7 times more Vitamin C, 4.2 times more Vitamin E and 4.4 times more Vitamin K than Sweetened Dried Cranberries.
• Both Raw Cranberries as well as Sweetened Dried Cranberries have insufficient amounts of Vitamin A, Vitamin B9, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cranberries vs Sweetened Dried Cranberries:

• Raw Cranberries have 6 times more Calcium, 6 times more Copper, 3.9 times more Iron, 10 times more Magnesium, 9.9 times more Manganese, 9.2 times more Phosphorus, 10.9 times more Potassium, 6 times more Zinc and 37 times more Water than Sweetened Dried Cranberries.
• Both Raw Cranberries as well as Sweetened Dried Cranberries have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Cranberries have 6.4 times more Omega 3, 4.5 times more Fiber and 18.1 times more Protein than Sweetened Dried Cranberries.
• While Sweetened Dried Cranberries contain 2.5 times more Sugars and 6 times more Fructose than Raw Cranberries.
• Both Raw Cranberries and Sweetened Dried Cranberries have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw Cranberries as well as Sweetened Dried Cranberries have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.