Comparing Nutrients in 500 calories Stewed Canned Tomatoes VS Sweetened Dried Cranberries

Weight per 500 calories

• Stewed Canned Tomatoes: 1923g
• Sweetened Dried Cranberries: 162g

Sweetened Dried Cranberries have 11.8 times more energy per unit of mass than Stewed Canned Ripe Red Tomatoes, which is high in comparison to other foods. Stewed Canned Tomatoes having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Sweetened Dried Cranberries	0%	3%	97%

Macro Nutrients

	Stewed Canned Tomatoes	Sweetened Dried Cranberries	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.77% 3.65g	1.82% 1.77g	97g per day for Men 19-50 years
Saturated Fat	1.56% 0.5g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	3.6% 0.058g	2.33% 0.037g	1.6g per day for Men 19-50 years
Omega 6	8.37% 1.42g	1.5% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 119g	103% 134g	130g per day for Men 19-50 years
Sugars	93% 67.7g	162% 118g	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	50% 36g	60.5% 44g	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	% 31.3g	% 48.2g	g per day for Men 19-50 years
Sucrose	% 0.38g	% 25.6g	g per day for Men 19-50 years
Fiber	50.6% 19.2g	22.6% 8.6g	38g per day for Men 19-50 years
Protein	31.3% 17.5g	0.49% 0.28g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Sweetened Dried Cranberries	Recommended Dietary Allowance
Vitamin A	19.2% 173μg	0.36% 3.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73.7% 0.88mg	1.76% 0.021mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.8% 0.67mg	3.5% 0.045mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	86% 13.7mg	5.56% 0.89mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	4.75% 0.062mg	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	24% 96μg	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	169% 152mg	0.36% 0.32mg	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	106% 16mg	22.7% 3.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	38.5% 46μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Sweetened Dried Cranberries	Recommended Dietary Allowance
Calcium	65.4% 654mg	1.46% 14.6mg	1000mg per day for Men 19-50 years
Copper	239% 2.15mg	11.4% 0.1mg	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	320% 25.6mg	7.9% 0.63mg	8mg per day for Men 19-50 years
Magnesium	55% 231mg	1.55% 6.5mg	420mg per day for Men 19-50 years
Manganese	49.3% 1.13mg	12.7% 0.29mg	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	55% 385mg	1.86% 13mg	700mg per day for Men 19-50 years
Potassium	117% 3981mg	2.34% 79.5mg	3400mg per day for Men 19-50 years
Selenium	21% 11.5μg	1.77% 0.97μg	55μg per day for Men 19-50 years
Sodium	283% 4250mg	0.54% 8.1mg	1500mg per day for Men 19-50 years
Zinc	29.7% 3.27mg	1.48% 0.16mg	11mg per day for Men 19-50 years
Water	47.6% 1760g	0.69% 25.6g	3700g per day for Men 19-50 years

Stewed Canned Tomatoes VS Sweetened Dried Cranberries Nutrients Per 500 Kcal

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

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

• 500 calories of Stewed Canned Tomatoes have 53.3 times more Vitamin A, 41.9 times more Vitamin B1, 14.8 times more Vitamin B2, 15.4 times more Vitamin B3, 5.3 times more Vitamin B6, more Vitamin B9, 467.9 times more Vitamin C, 4.7 times more Vitamin E and 3.7 times more Vitamin K than Sweetened Dried Cranberries.
• 500 calories of Sweetened Dried Cranberries have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• Both Stewed Canned Ripe Red Tomatoes as well as Sweetened Dried Cranberries have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Stewed Canned Tomatoes have 44.8 times more Calcium, 21.1 times more Copper, 40.4 times more Iron, 35.5 times more Magnesium, 3.9 times more Manganese, 29.6 times more Phosphorus, 50 times more Potassium, 11.8 times more Selenium, 523.6 times more Sodium, 20.1 times more Zinc and 68.7 times more Water than Sweetened Dried Cranberries.
• 500 calories of Sweetened Dried Cranberries lack sufficient amounts of Calcium, Iron, Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Stewed Canned Tomatoes have 2.2 times more Fiber and 63.4 times more Protein than Sweetened Dried Cranberries.
• While 500 kcal of Sweetened Dried Cranberries contain 1.7 times more Sugars than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Sweetened Dried Cranberries offer comparable quantities of Energy, Carbohydrate and Fructose per 500 calories.
• 500 calories of Sweetened Dried Cranberries provide inadequate amounts of Protein
• Both Stewed Canned Ripe Red Tomatoes as well as Sweetened Dried Cranberries provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.