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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Sweetened Dried Cranberries	Cherries, sweet, canned, extra heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	1.26% 11.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.54% 0.018mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	4.25% 0.055mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.85% 0.78mg	3.44% 0.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.6% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.14% 0.054mg	3.27% 0.043mg	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	0% 0μg	1.4% 5.67μg	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	0.31% 0.28mg	5.67% 5.1mg	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	20% 2.98mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.98% 10.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

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

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

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

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

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

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Sweetened Dried Cranberries have 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 Sweetened Dried Cranberries as well as Cherries, sweet, canned, extra heavy syrup pack, solids and liquids provide inadequate amounts of Omega 3, Omega 6 and Protein in five ounces.