Comparing Nutrients in 500 calories Cranberries VS Stewed Canned Tomatoes

Weight per 500 calories

• Cranberries: 1087g
• Stewed Canned Tomatoes: 1923g

Cranberries have 1.8 times more energy per 100g than Stewed Canned Tomatoes. It has low energy density when compared to other foods. Stewed Canned Ripe Red Tomatoes having very low energy density.

Discover which food has more nutrients per 500 calories - Cranberries or Stewed Canned Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Cranberries	4%	2%	94%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Cranberries	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.46% 1.4g	3.77% 3.65g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	1.56% 0.5g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	3.6% 0.058g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	8.37% 1.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	100% 130g	92% 119g	130g per day for Men 19-50 years
Sugars	64% 46.4g	93% 67.7g	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	10% 7.3g	50% 36g	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	% 37.4g	% 31.3g	g per day for Men 19-50 years
Sucrose	% 1.74g	% 0.38g	g per day for Men 19-50 years
Fiber	103% 39g	50.6% 19.2g	38g per day for Men 19-50 years
Protein	8.93% 5g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Cranberries	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	3.62% 32.6μg	19.2% 173μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	73.7% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	51.8% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.86% 1.1mg	86% 13.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64% 3.2mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.7% 0.62mg	25% 0.33mg	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	2.7% 11μg	24% 96μg	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	169% 152mg	169% 152mg	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	96% 14.3mg	106% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45.3% 54.3μg	38.5% 46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cranberries	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	8.7% 87mg	65.4% 654mg	1000mg per day for Men 19-50 years
Copper	67.6% 0.61mg	239% 2.15mg	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	31.3% 2.5mg	320% 25.6mg	8mg per day for Men 19-50 years
Magnesium	15.5% 65.2mg	55% 231mg	420mg per day for Men 19-50 years
Manganese	126% 2.9mg	49.3% 1.13mg	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	17% 120mg	55% 385mg	700mg per day for Men 19-50 years
Potassium	25.6% 870mg	117% 3981mg	3400mg per day for Men 19-50 years
Selenium	1.98% 1.1μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	1.45% 21.7mg	283% 4250mg	1500mg per day for Men 19-50 years
Zinc	8.9% 0.98mg	29.7% 3.27mg	11mg per day for Men 19-50 years
Water	25.7% 949g	47.6% 1760g	3700g per day for Men 19-50 years

Cranberries VS Stewed Canned Tomatoes Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cranberries or Stewed Canned Tomatoes?

Lets compare vitamin content per 500 calories of Cranberries vs Stewed Canned Tomatoes:

• 500 calories of Cranberries have 1.5 times more Vitamin B5 and 1.9 times more Vitamin B6 than Stewed Canned Tomatoes.
• While 500 kcal of Stewed Canned Ripe Red Tomatoes contain 5.3 times more Vitamin A, 6.8 times more Vitamin B1, 3.1 times more Vitamin B2, 12.5 times more Vitamin B3 and 8.8 times more Vitamin B9 than Raw Cranberries.
• Both Cranberries and Stewed Canned Tomatoes provide similar amounts of Vitamin C, Vitamin E and Vitamin K per 500 calories.
• 500 calories of Cranberries have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin B9
• Both Raw Cranberries as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cranberries vs Stewed Canned Tomatoes:

• 500 calories of Cranberries have 2.6 times more Manganese than Stewed Canned Tomatoes.
• While 500 kcal of Stewed Canned Ripe Red Tomatoes contain 7.5 times more Calcium, 3.5 times more Copper, 10.2 times more Iron, 3.5 times more Magnesium, 3.2 times more Phosphorus, 4.6 times more Potassium, 10.6 times more Selenium, 195.5 times more Sodium, 3.3 times more Zinc and 1.9 times more Water than Raw Cranberries.
• 500 calories of Cranberries lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cranberries have 4.1 times more Omega 3 and 2 times more Fiber than Stewed Canned Tomatoes.
• While 500 kcal of Stewed Canned Ripe Red Tomatoes contain 1.5 times more Sugars, 5 times more Fructose and 3.5 times more Protein than Raw Cranberries.
• Both Cranberries and Stewed Canned Tomatoes offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cranberries provide inadequate amounts of Protein
• 500 calories of Stewed Canned Tomatoes provide inadequate amounts of Omega 3
• Both Raw Cranberries as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Omega 6 in 500 calories.