Comparing Nutrients in 5 ounces Cherries, sweet, canned, juice pack, solids and liquids VS Cranberries

Macros Ratio

	Protein	Fat	Carbs
Cherries, sweet, canned, juice pack, solids and liquids	6%	0%	94%
Cranberries	4%	2%	94%

Macro Nutrients

	Cherries, sweet, canned, juice pack, solids and liquids	Cranberries	Recommended Dietary Allowance
Energy	2.64% 76.5kcal	2.25% 65.2kcal	2900kcal per day for Men 19-50 years
Fat	0.029% 0.028g	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.018% 0.006g	0.035% 0.011g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	1.95% 0.031g	1.6g per day for Men 19-50 years
Omega 6	0.025% 0.004g	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	15% 19.6g	13% 17g	130g per day for Men 19-50 years
Sugars	24% 17.4g	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	2.3% 1.3g	1.16% 0.65g	56g per day for Men 19-50 years

Vitamins

	Cherries, sweet, canned, juice pack, solids and liquids	Cranberries	Recommended Dietary Allowance
Vitamin A	0.94% 8.5μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.13% 0.026mg	1.4% 0.017mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.6% 0.034mg	2.2% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.6% 0.58mg	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	3.94% 3.54mg	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	2.17% 0.33mg	12.5% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	5.9% 7.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, sweet, canned, juice pack, solids and liquids	Cranberries	Recommended Dietary Allowance
Calcium	2% 20mg	1.13% 11.3mg	1000mg per day for Men 19-50 years
Copper	11.5% 0.1mg	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	10.3% 0.82mg	4.08% 0.33mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	2.02% 8.5mg	420mg per day for Men 19-50 years
Manganese	3.76% 0.086mg	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	4.45% 31mg	2.23% 15.6mg	700mg per day for Men 19-50 years
Potassium	5.46% 186mg	3.34% 113mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	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	3.25% 120g	3.35% 124g	3700g per day for Men 19-50 years

Nutrient Comparison: Cherries, sweet, canned, juice pack, solids and liquids VS Cranberries per 5 oz

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

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

• 5 ounces of Cherries, sweet, canned, juice pack, solids and liquids have 4 times more Vitamin B3 than Cranberries.
• While 5 oz of Raw Cranberries contain 2.3 times more Vitamin B5, 1.9 times more Vitamin B6, 5.6 times more Vitamin C, 5.7 times more Vitamin E and 3.6 times more Vitamin K than Cherries, sweet, canned, juice pack, solids and liquids.
• 5 ounces of Cherries, sweet, canned, juice pack, solids and liquids have insufficient amounts of Vitamin E and Vitamin K
• 5 ounces of Cranberries have insufficient amounts of Vitamin B3
• Both Cherries, sweet, canned, juice pack, solids and liquids as well as Raw Cranberries have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B9, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Cherries, sweet, canned, juice pack, solids and liquids have 1.3 times more Copper, 2.5 times more Iron, 2 times more Magnesium, 2 times more Phosphorus and 1.6 times more Potassium than Cranberries.
• While 5 oz of Raw Cranberries contain 4.4 times more Manganese than Cherries, sweet, canned, juice pack, solids and liquids.
• Both Cherries, sweet, canned, juice pack, solids and liquids and Cranberries contain similar levels of Water per five ounces.
• 5 ounces of Cranberries lack sufficient amounts of Magnesium and Phosphorus
• Both Cherries, sweet, canned, juice pack, solids and liquids as well as Raw Cranberries lack sufficient amounts of Calcium, Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cherries, sweet, canned, juice pack, solids and liquids have 2.9 times more Sugars than Cranberries.
• While 5 oz of Raw Cranberries contain 2.4 times more Fiber than Cherries, sweet, canned, juice pack, solids and liquids.
• Both Cherries, sweet, canned, juice pack, solids and liquids and Cranberries offer comparable quantities of Carbohydrate per five ounces.
• Both Cherries, sweet, canned, juice pack, solids and liquids as well as Raw Cranberries provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in five ounces.