Comparing Nutrients in 5 ounces Sweetened Dried Cranberries VS Red Currants

Macros Ratio

	Protein	Fat	Carbs
Sweetened Dried Cranberries	0%	3%	97%
Red Currants	9%	3%	88%

Macro Nutrients

	Sweetened Dried Cranberries	Red Currants	Recommended Dietary Allowance
Energy	15% 437kcal	2.74% 79.4kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.55g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.12g	0.075% 0.024g	32g per day for Men 19-50 years
Omega 3	2.04% 0.033g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	1.33% 0.23g	0.44% 0.075g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	15% 19.6g	130g per day for Men 19-50 years
Sugars	142% 103g	14.4% 10.4g	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	6.9% 5g	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	% 4.56g	g per day for Men 19-50 years
Sucrose	% 22.4g	% 0.86g	g per day for Men 19-50 years
Fiber	19.8% 7.5g	16% 6.1g	38g per day for Men 19-50 years
Protein	0.43% 0.24g	3.54% 2g	56g per day for Men 19-50 years

Vitamins

	Sweetened Dried Cranberries	Red Currants	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.54% 0.018mg	4.72% 0.057mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.85% 0.78mg	0.89% 0.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1.8% 0.091mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.14% 0.054mg	7.63% 0.099mg	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	2.83% 11.3μg	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	64.6% 58mg	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	0.94% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.98% 10.8μg	13% 15.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Dried Cranberries	Red Currants	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	17% 0.15mg	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	17.7% 1.4mg	8mg per day for Men 19-50 years
Magnesium	1.35% 5.67mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	11% 0.26mg	11.5% 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	1.6% 11.3mg	8.9% 62.4mg	700mg per day for Men 19-50 years
Potassium	2.04% 69.5mg	11.5% 390mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	1.3% 0.14mg	2.96% 0.33mg	11mg per day for Men 19-50 years
Water	0.6% 22.4g	3.2% 119g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweetened Dried Cranberries VS Red Currants per 5 oz

Compare the macro and micronutrient content in 5 oz of Sweetened Dried Cranberries versus 5 oz of Red Currants to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Sweetened Dried Cranberries vs Red Currants:

• 5 ounces of Sweetened Dried Cranberries have 5.5 times more Vitamin B3 and 21 times more Vitamin E than Red Currants.
• While 5 oz of Raw Red And White Currants contain 3.1 times more Vitamin B1, 1.8 times more Vitamin B2, 1.8 times more Vitamin B6, more Vitamin B9, 205 times more Vitamin C and 1.4 times more Vitamin K than Sweetened Dried Cranberries.
• 5 ounces of Sweetened Dried Cranberries have insufficient amounts of Vitamin B1, Vitamin B9 and Vitamin C
• 5 ounces of Red Currants have insufficient amounts of Vitamin B3 and Vitamin E
• Both Sweetened Dried Cranberries as well as Raw Red And White Currants have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Sweetened Dried Cranberries vs Red Currants:

• 5 oz of Raw Red And White Currants contain 3.7 times more Calcium, 1.7 times more Copper, 2.6 times more Iron, 3.3 times more Magnesium, 5.5 times more Phosphorus, 5.6 times more Potassium, 2.3 times more Zinc and 5.3 times more Water than Sweetened Dried Cranberries.
• Both Sweetened Dried Cranberries and Red Currants contain similar levels of Manganese per five ounces.
• 5 ounces of Sweetened Dried Cranberries lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium and Zinc
• Both Sweetened Dried Cranberries as well as Raw Red And White Currants lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Sweetened Dried Cranberries have 5.5 times more Energy, 6 times more Carbohydrate, 9.8 times more Sugars, 7.6 times more Fructose and 1.2 times more Fiber than Red Currants.
• While 5 oz of Raw Red And White Currants contain 1.5 times more Omega 3 and 8.2 times more Protein than Sweetened Dried Cranberries.
• 5 ounces of Sweetened Dried Cranberries provide inadequate amounts of Omega 3 and Protein
• 5 ounces of Red Currants provide inadequate amounts of Energy
• Both Sweetened Dried Cranberries as well as Raw Red And White Currants provide inadequate amounts of Omega 6 in five ounces.