Comparing Nutrients in 5 ounces Cranberries VS Canned Cranberry Sauce sweetened

Macros Ratio

	Protein	Fat	Carbs
Cranberries	4%	2%	94%
Canned Cranberry Sauce sweetened	2%	1%	97%

Macro Nutrients

	Cranberries	Canned Cranberry Sauce sweetened	Recommended Dietary Allowance
Energy	2.25% 65.2kcal	7.77% 225kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.035% 0.011g	0.031% 0.01g	32g per day for Men 19-50 years
Omega 3	1.95% 0.031g	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.047g	0.16% 0.027g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	44% 57.3g	130g per day for Men 19-50 years
Sugars	8.35% 6.05g	62% 45g	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	19% 14g	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	% 24.7g	g per day for Men 19-50 years
Sucrose	% 0.23g	% 0.14g	g per day for Men 19-50 years
Fiber	13.4% 5.1g	4.1% 1.56g	38g per day for Men 19-50 years
Protein	1.16% 0.65g	2.28% 1.28g	56g per day for Men 19-50 years

Vitamins

	Cranberries	Canned Cranberry Sauce sweetened	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	1.77% 0.021mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.2% 0.028mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.89% 0.14mg	0.89% 0.14mg	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	1.53% 0.02mg	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	0.35% 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	22% 20mg	1.57% 1.4mg	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	8.8% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.9% 7.1μg	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cranberries	Canned Cranberry Sauce sweetened	Recommended Dietary Allowance
Calcium	1.13% 11.3mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	8.8% 0.079mg	4.1% 0.037mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.067% 2.7μg	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	7.26% 0.58mg	8mg per day for Men 19-50 years
Magnesium	2.02% 8.5mg	0.67% 2.83mg	420mg per day for Men 19-50 years
Manganese	16.5% 0.38mg	4.5% 0.1mg	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	0.81% 5.67mg	700mg per day for Men 19-50 years
Potassium	3.34% 113mg	1.17% 39.7mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	1.03% 0.57μg	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	0.39% 0.043mg	11mg per day for Men 19-50 years
Water	3.35% 124g	2.24% 83g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cranberries vs Canned Cranberry Sauce sweetened:

• Raw Cranberries have 4.1 times more Vitamin B6, 14 times more Vitamin C, 1.4 times more Vitamin E and 3.6 times more Vitamin K than Canned Cranberry Sauce sweetened.
• Both Raw Cranberries and Canned Cranberry Sauce sweetened have similar amounts of Vitamin B1 and Vitamin B2 per 5 oz.
• Both Raw Cranberries as well as Canned Cranberry Sauce sweetened have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B9, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cranberries vs Canned Cranberry Sauce sweetened:

• Raw Cranberries have 2.2 times more Copper, 3 times more Magnesium, 3.7 times more Manganese, 2.8 times more Phosphorus, 2.9 times more Potassium and 1.5 times more Water than Canned Cranberry Sauce sweetened.
• While Canned Cranberry Sauce sweetened contains 1.8 times more Iron than Raw Cranberries.
• Both Raw Cranberries as well as Canned Cranberry Sauce sweetened have insufficient amounts of Calcium, Selenium and Zinc in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Cranberries have 1.8 times more Omega 3 and 3.3 times more Fiber than Canned Cranberry Sauce sweetened.
• While Canned Cranberry Sauce sweetened contains 3.5 times more Energy, 3.4 times more Carbohydrate, 7.4 times more Sugars, 14.6 times more Fructose and 2 times more Protein than Raw Cranberries.
• Both Raw Cranberries as well as Canned Cranberry Sauce sweetened have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.