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

Macros Ratio

	Protein	Fat	Carbs
Cherries, sweet, canned, extra heavy syrup pack, solids and liquids	2%	1%	97%
Cranberries	4%	2%	94%

Macro Nutrients

	Cherries, sweet, canned, extra heavy syrup pack, solids and liquids	Cranberries	Recommended Dietary Allowance
Energy	5% 145kcal	2.25% 65.2kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.047g	0.035% 0.011g	32g per day for Men 19-50 years
Omega 3	1.95% 0.031g	1.95% 0.031g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	0.28% 0.047g	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	13% 17g	130g per day for Men 19-50 years
Sugars	NA	8.35% 6.05g	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	1.3% 0.95g	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	% 4.88g	g per day for Men 19-50 years
Sucrose	NA	% 0.23g	g per day for Men 19-50 years
Fiber	5.6% 2.13g	13.4% 5.1g	38g per day for Men 19-50 years
Protein	1.5% 0.84g	1.16% 0.65g	56g per day for Men 19-50 years

Vitamins

	Cherries, sweet, canned, extra heavy syrup pack, solids and liquids	Cranberries	Recommended Dietary Allowance
Vitamin A	1.26% 11.3μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	1.4% 0.017mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.25% 0.055mg	2.2% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.44% 0.55mg	0.89% 0.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.6% 0.18mg	8.36% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.27% 0.043mg	6.2% 0.081mg	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	0.35% 1.4μg	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	22% 20mg	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	12.5% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.9% 7.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, sweet, canned, extra heavy syrup pack, solids and liquids	Cranberries	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	1.13% 11.3mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	8.8% 0.079mg	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	4.08% 0.33mg	8mg per day for Men 19-50 years
Magnesium	2.7% 11.3mg	2.02% 8.5mg	420mg per day for Men 19-50 years
Manganese	3.57% 0.082mg	16.5% 0.38mg	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	2.23% 15.6mg	700mg per day for Men 19-50 years
Potassium	5.92% 201mg	3.34% 113mg	3400mg per day for Men 19-50 years
Selenium	NA	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	1.3% 0.14mg	1.16% 0.13mg	11mg per day for Men 19-50 years
Water	2.8% 103g	3.35% 124g	3700g per day for Men 19-50 years

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

• Cherries, sweet, canned, extra heavy syrup pack, solids and liquids have 1.8 times more Vitamin B1, 2 times more Vitamin B2, 3.8 times more Vitamin B3 and 4 times more Vitamin B9 than Raw Cranberries.
• While Raw Cranberries contain 2.3 times more Vitamin B5, 1.9 times more Vitamin B6 and 3.9 times more Vitamin C 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 Raw Cranberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

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

• Cherries, sweet, canned, extra heavy syrup pack, solids and liquids have 2.5 times more Copper, 1.5 times more Iron, 1.3 times more Magnesium, 1.5 times more Phosphorus and 1.8 times more Potassium than Raw Cranberries.
• While Raw Cranberries contain 4.6 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 Raw Cranberries have similar amounts of Water per 5 oz.
• Both Cherries, sweet, canned, extra heavy syrup pack, solids and liquids as well as Raw Cranberries have insufficient amounts of Calcium and Zinc in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cherries, sweet, canned, extra heavy syrup pack, solids and liquids have 2.2 times more Energy, 2.2 times more Carbohydrate and 1.3 times more Protein than Raw Cranberries.
• While Raw Cranberries contain 2.4 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 and Raw Cranberries have similar amounts of Omega 3 per 5 oz.
• Both Cherries, sweet, canned, extra heavy syrup pack, solids and liquids as well as Raw Cranberries have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.