Comparing Nutrients in 5 ounces Cranberries VS Sweetened Dried Cranberries

Macros Ratio

	Protein	Fat	Carbs
Cranberries	4%	2%	94%
Sweetened Dried Cranberries	0%	3%	97%

Macro Nutrients

	Cranberries	Sweetened Dried Cranberries	Recommended Dietary Allowance
Energy	2.25% 65.2kcal	15% 437kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	1.6% 1.55g	97g per day for Men 19-50 years
Saturated Fat	0.035% 0.011g	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	0.28% 0.047g	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	13% 17g	90% 117g	130g per day for Men 19-50 years
Sugars	8.35% 6.05g	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	1.3% 0.95g	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	% 4.88g	% 42g	g per day for Men 19-50 years
Sucrose	% 0.23g	% 22.4g	g per day for Men 19-50 years
Fiber	13.4% 5.1g	19.8% 7.5g	38g per day for Men 19-50 years
Protein	1.16% 0.65g	0.43% 0.24g	56g per day for Men 19-50 years

Vitamins

	Cranberries	Sweetened Dried Cranberries	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.4% 0.017mg	1.54% 0.018mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.2% 0.028mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.89% 0.14mg	4.85% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.36% 0.42mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.2% 0.081mg	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	0.35% 1.4μg	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	22% 20mg	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	12.5% 1.87mg	20% 2.98mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.9% 7.1μg	8.98% 10.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cranberries	Sweetened Dried Cranberries	Recommended Dietary Allowance
Calcium	1.13% 11.3mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	8.8% 0.079mg	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	4.08% 0.33mg	6.9% 0.55mg	8mg per day for Men 19-50 years
Magnesium	2.02% 8.5mg	1.35% 5.67mg	420mg per day for Men 19-50 years
Manganese	16.5% 0.38mg	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	2.23% 15.6mg	1.6% 11.3mg	700mg per day for Men 19-50 years
Potassium	3.34% 113mg	2.04% 69.5mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	1.16% 0.13mg	1.3% 0.14mg	11mg per day for Men 19-50 years
Water	3.35% 124g	0.6% 22.4g	3700g per day for Men 19-50 years

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

• Raw Cranberries have 1.5 times more Vitamin B6 and 70 times more Vitamin C than Sweetened Dried Cranberries.
• While Sweetened Dried Cranberries contain 1.4 times more Vitamin B2, 5.4 times more Vitamin B3, 1.6 times more Vitamin E and 1.5 times more Vitamin K than Raw Cranberries.
• Both Raw Cranberries and Sweetened Dried Cranberries have similar amounts of Vitamin B1 per 5 oz.
• Both Raw Cranberries as well as Sweetened Dried Cranberries have insufficient amounts of Vitamin A, Vitamin B9, Vitamin B12 and Vitamin D in 5 oz.

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

• Raw Cranberries have 1.5 times more Magnesium, 1.5 times more Manganese, 1.4 times more Phosphorus, 1.6 times more Potassium and 5.5 times more Water than Sweetened Dried Cranberries.
• While Sweetened Dried Cranberries contain 1.7 times more Iron and 6 times more Selenium than Raw Cranberries.
• Both Raw Cranberries and Sweetened Dried Cranberries have similar amounts of Copper per 5 oz.
• Both Raw Cranberries as well as Sweetened Dried Cranberries have insufficient amounts of Calcium and Zinc in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Sweetened Dried Cranberries contain 6.7 times more Energy, 8.4 times more Fat, 6.9 times more Carbohydrate, 17 times more Sugars, 40.3 times more Fructose and 1.5 times more Fiber than Raw Cranberries.
• Both Raw Cranberries and Sweetened Dried Cranberries have similar amounts of Omega 3 per 5 oz.
• Both Raw Cranberries as well as Sweetened Dried Cranberries have insufficient amounts of Omega 6, Cholesterol, Glucose, Sucrose and Protein in 5 oz.