Comparing Nutrients in 500 calories Sweetened Dried Cranberries VS Black Currants

Weight per 500 calories

• Sweetened Dried Cranberries: 162g
• Black Currants: 794g

Sweetened Dried Cranberries have 4.9 times more energy per 100g than Black Currants. It has high energy density when compared to other foods. Raw European Black Currants having low energy density.

Discover which food has more nutrients per 500 calories - Sweetened Dried Cranberries or Black Currants?

Macros Ratio

	Protein	Fat	Carbs
Sweetened Dried Cranberries	0%	3%	97%
Black Currants	8%	5%	87%

Macro Nutrients

	Sweetened Dried Cranberries	Black Currants	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.82% 1.77g	3.35% 3.25g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	2.33% 0.037g	35.7% 0.57g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.26g	5% 0.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	103% 134g	94% 122g	130g per day for Men 19-50 years
Sugars	162% 118g	NA	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	60.5% 44g	NA	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	% 48.2g	NA	g per day for Men 19-50 years
Sucrose	% 25.6g	NA	g per day for Men 19-50 years
Fiber	22.6% 8.6g	NA	38g per day for Men 19-50 years
Protein	0.49% 0.28g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Sweetened Dried Cranberries	Black Currants	Recommended Dietary Allowance
Vitamin A	0.36% 3.25μg	10.6% 95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.76% 0.021mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.045mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.56% 0.89mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	63% 3.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.75% 0.062mg	40.3% 0.52mg	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	NA	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	0.36% 0.32mg	1596% 1437mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	22.7% 3.4mg	53% 7.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.3% 12.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Dried Cranberries	Black Currants	Recommended Dietary Allowance
Calcium	1.46% 14.6mg	43.7% 437mg	1000mg per day for Men 19-50 years
Copper	11.4% 0.1mg	76% 0.68mg	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	7.9% 0.63mg	153% 12.2mg	8mg per day for Men 19-50 years
Magnesium	1.55% 6.5mg	45.4% 190mg	420mg per day for Men 19-50 years
Manganese	12.7% 0.29mg	88.3% 2.03mg	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	1.86% 13mg	67% 468mg	700mg per day for Men 19-50 years
Potassium	2.34% 79.5mg	75% 2556mg	3400mg per day for Men 19-50 years
Selenium	1.77% 0.97μg	NA	55μg per day for Men 19-50 years
Sodium	0.54% 8.1mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	1.48% 0.16mg	19.5% 2.14mg	11mg per day for Men 19-50 years
Water	0.69% 25.6g	17.6% 650g	3700g per day for Men 19-50 years

Sweetened Dried Cranberries VS Black Currants Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Sweetened Dried Cranberries or Black Currants?

Lets compare vitamin content per 500 calories of Sweetened Dried Cranberries vs Black Currants:

• 500 kcal of Raw European Black Currants contain 29.3 times more Vitamin A, 18.8 times more Vitamin B1, 8.7 times more Vitamin B2, 2.7 times more Vitamin B3, 8.5 times more Vitamin B6, 4424.4 times more Vitamin C and 2.3 times more Vitamin E than Sweetened Dried Cranberries.
• 500 calories of Sweetened Dried Cranberries have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin C
• Both Sweetened Dried Cranberries as well as Raw European Black Currants have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Sweetened Dried Cranberries vs Black Currants:

• 500 kcal of Raw European Black Currants contain 29.9 times more Calcium, 6.7 times more Copper, 19.3 times more Iron, 29.3 times more Magnesium, 7 times more Manganese, 36.1 times more Phosphorus, 32.1 times more Potassium, 13.2 times more Zinc and 25.4 times more Water than Sweetened Dried Cranberries.
• 500 calories of Sweetened Dried Cranberries lack sufficient amounts of Calcium, Iron, Magnesium, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Raw European Black Currants contain 15.3 times more Omega 3 and 40.3 times more Protein than Sweetened Dried Cranberries.
• Both Sweetened Dried Cranberries and Black Currants offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Sweetened Dried Cranberries provide inadequate amounts of Omega 3 and Protein
• Both Sweetened Dried Cranberries as well as Raw European Black Currants provide inadequate amounts of Omega 6 in 500 calories.