Comparing Nutrients in 5 ounces Cherries, sweet, canned, extra heavy syrup pack, solids and liquids VS Sweetened Dried Cranberries

Macros Ratio

	Protein	Fat	Carbs
Cherries, sweet, canned, extra heavy syrup pack, solids and liquids	2%	1%	97%
Sweetened Dried Cranberries	0%	3%	97%

Macro Nutrients

	Cherries, sweet, canned, extra heavy syrup pack, solids and liquids	Sweetened Dried Cranberries	Recommended Dietary Allowance
Energy	5% 145kcal	15% 437kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	1.6% 1.55g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.047g	0.39% 0.12g	32g per day for Men 19-50 years
Omega 3	1.95% 0.031g	2.04% 0.033g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	1.33% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.6% 37g	90% 117g	130g per day for Men 19-50 years
Sugars	NA	142% 103g	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	NA	52.8% 38.3g	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	NA	% 42g	g per day for Men 19-50 years
Sucrose	NA	% 22.4g	g per day for Men 19-50 years
Fiber	5.6% 2.13g	19.8% 7.5g	38g per day for Men 19-50 years
Protein	1.5% 0.84g	0.43% 0.24g	56g per day for Men 19-50 years

Vitamins

	Cherries, sweet, canned, extra heavy syrup pack, solids and liquids	Sweetened Dried Cranberries	Recommended Dietary Allowance
Vitamin A	1.26% 11.3μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	1.54% 0.018mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.25% 0.055mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.44% 0.55mg	4.85% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.6% 0.18mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.27% 0.043mg	4.14% 0.054mg	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	1.4% 5.67μg	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	5.67% 5.1mg	0.31% 0.28mg	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	NA	20% 2.98mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.98% 10.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, sweet, canned, extra heavy syrup pack, solids and liquids	Sweetened Dried Cranberries	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	9.92% 0.089mg	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	6.2% 0.5mg	6.9% 0.55mg	8mg per day for Men 19-50 years
Magnesium	2.7% 11.3mg	1.35% 5.67mg	420mg per day for Men 19-50 years
Manganese	3.57% 0.082mg	11% 0.26mg	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	3.44% 24mg	1.6% 11.3mg	700mg per day for Men 19-50 years
Potassium	5.92% 201mg	2.04% 69.5mg	3400mg per day for Men 19-50 years
Selenium	NA	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	1.3% 0.14mg	1.3% 0.14mg	11mg per day for Men 19-50 years
Water	2.8% 103g	0.6% 22.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Cherries, sweet, canned, extra heavy syrup pack, solids and liquids VS Sweetened Dried Cranberries per 5 oz

Compare the macro and micronutrient content in 5 oz of Cherries, sweet, canned, extra heavy syrup pack, solids and liquids versus 5 oz of Sweetened Dried Cranberries to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cherries, sweet, canned, extra heavy syrup pack, solids and liquids vs Sweetened Dried Cranberries:

• 5 ounces of Cherries, sweet, canned, extra heavy syrup pack, solids and liquids have 1.4 times more Vitamin B2 and 18 times more Vitamin C than Sweetened Dried Cranberries.
• While 5 oz of Sweetened Dried Cranberries contain 1.4 times more Vitamin B3 and 1.3 times more Vitamin B6 than Cherries, sweet, canned, extra heavy syrup pack, solids and liquids.
• 5 ounces of Sweetened Dried Cranberries have insufficient amounts of Vitamin C
• Both Cherries, sweet, canned, extra heavy syrup pack, solids and liquids as well as Sweetened Dried Cranberries have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B9, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cherries, sweet, canned, extra heavy syrup pack, solids and liquids vs Sweetened Dried Cranberries:

• 5 ounces of Cherries, sweet, canned, extra heavy syrup pack, solids and liquids have 2.2 times more Copper, 2.1 times more Phosphorus and 2.9 times more Potassium than Sweetened Dried Cranberries.
• While 5 oz of Sweetened Dried Cranberries contain 3.1 times more Manganese than Cherries, sweet, canned, extra heavy syrup pack, solids and liquids.
• Both Cherries, sweet, canned, extra heavy syrup pack, solids and liquids and Sweetened Dried Cranberries contain similar levels of Iron per five ounces.
• 5 ounces of Sweetened Dried Cranberries lack sufficient amounts of Phosphorus and Potassium
• Both Cherries, sweet, canned, extra heavy syrup pack, solids and liquids as well as Sweetened Dried Cranberries lack sufficient amounts of Calcium, Magnesium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Sweetened Dried Cranberries contain 3 times more Energy, 3.2 times more Carbohydrate and 3.5 times more Fiber than Cherries, sweet, canned, extra heavy syrup pack, solids and liquids.
• Both Cherries, sweet, canned, extra heavy syrup pack, solids and liquids as well as Sweetened Dried Cranberries provide inadequate amounts of Omega 3, Omega 6 and Protein in five ounces.