Comparing Nutrients in 300 calories Canned Cranberry Sauce sweetened VS Dried Zante Currants

Weight per 300 calories

• Canned Cranberry Sauce sweetened: 189g
• Dried Zante Currants: 103g

Dried Zante Currants have 1.8 times more energy per unit of mass than Canned Cranberry Sauce sweetened, which is high in comparison to other foods. Canned Cranberry Sauce sweetened having above average energy density.

Discover which food has more nutrients per 300 calories - Canned Cranberry Sauce sweetened or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.23% 0.23g	97g per day for Men 19-50 years
Saturated Fat	0.041% 0.013g	0.27% 0.088g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	0.78% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.036g	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	58.6% 76.2g	61.3% 79.6g	130g per day for Men 19-50 years
Sugars	82.6% 60g	89% 64.4g	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	25.4% 18.4g	46.4% 33.6g	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	% 33g	% 31g	g per day for Men 19-50 years
Sucrose	% 0.19g	% 0g	g per day for Men 19-50 years
Fiber	5.46% 2.08g	12% 4.55g	38g per day for Men 19-50 years
Protein	3.03% 1.7g	6.34% 3.55g	56g per day for Men 19-50 years

Vitamins

	Canned Cranberry Sauce sweetened	Dried Zante Currants	Recommended Dietary Allowance
Vitamin A	0.42% 3.77μg	0.46% 4.14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.36% 0.028mg	13.8% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.18% 0.19mg	10.4% 1.67mg	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	2.03% 0.026mg	23.6% 0.31mg	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	0.47% 1.9μg	2.6% 10.3μg	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	2.1% 1.9mg	5.4% 4.86mg	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	11.7% 1.75mg	0.76% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.2% 2.64μg	2.84% 3.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Cranberry Sauce sweetened	Dried Zante Currants	Recommended Dietary Allowance
Calcium	0.57% 5.66mg	9.1% 91mg	1000mg per day for Men 19-50 years
Copper	5.45% 0.049mg	34.3% 0.31mg	0.9mg per day for Men 19-50 years
Fluoride	0.09% 3.6μg	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	9.67% 0.77mg	24.3% 1.94mg	8mg per day for Men 19-50 years
Magnesium	0.9% 3.77mg	8.87% 37.2mg	420mg per day for Men 19-50 years
Manganese	6% 0.14mg	15.5% 0.36mg	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	1.08% 7.55mg	14.6% 102mg	700mg per day for Men 19-50 years
Potassium	1.55% 53mg	23.6% 804mg	3400mg per day for Men 19-50 years
Selenium	1.37% 0.75μg	1.3% 0.72μg	55μg per day for Men 19-50 years
Sodium	0.63% 9.43mg	2.97% 44.5mg	1500mg per day for Men 19-50 years
Zinc	0.51% 0.057mg	3.48% 0.38mg	11mg per day for Men 19-50 years
Water	3% 110g	0.49% 18.2g	3700g per day for Men 19-50 years

Canned Cranberry Sauce Sweetened VS Dried Zante Currants Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Cranberry Sauce sweetened or Dried Zante Currants?

Lets compare vitamin content per 300 calories of Canned Cranberry Sauce sweetened vs Dried Zante Currants:

• 300 calories of Canned Cranberry Sauce sweetened have 15.4 times more Vitamin E than Dried Zante Currants.
• While 300 kcal of Dried Zante Currants contain 5.8 times more Vitamin B1, 3.7 times more Vitamin B2, 8.9 times more Vitamin B3 and 11.6 times more Vitamin B6 than Canned Cranberry Sauce sweetened.
• 300 calories of Canned Cranberry Sauce sweetened have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B6
• 300 calories 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 B9, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Canned Cranberry Sauce sweetened vs Dried Zante Currants:

• 300 kcal of Dried Zante Currants contain 16.1 times more Calcium, 6.3 times more Copper, 2.5 times more Iron, 9.9 times more Magnesium, 2.6 times more Manganese, 13.6 times more Phosphorus and 15.2 times more Potassium than Canned Cranberry Sauce sweetened.
• 300 calories of Canned Cranberry Sauce sweetened lack sufficient amounts of Calcium, Copper, Magnesium, Manganese, Phosphorus and Potassium
• Both Canned Cranberry Sauce sweetened as well as Dried Zante Currants lack sufficient amounts of Selenium and Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Dried Zante Currants contain 1.8 times more Fructose, 2.2 times more Fiber and 2.1 times more Protein than Canned Cranberry Sauce sweetened.
• Both Canned Cranberry Sauce sweetened and Dried Zante Currants offer comparable quantities of Energy, Carbohydrate and Sugars per 300 calories.
• 300 calories of Canned Cranberry Sauce sweetened provide inadequate amounts of Fiber and Protein
• Both Canned Cranberry Sauce sweetened as well as Dried Zante Currants provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.