Comparing Nutrients in 5 ounces Cranberries VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Cranberries	4%	2%	94%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Cranberries	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	2.25% 65.2kcal	1.27% 37kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	0.035% 0.011g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	1.95% 0.031g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.047g	0.62% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	6.75% 8.77g	130g per day for Men 19-50 years
Sugars	8.35% 6.05g	6.9% 5g	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	3.68% 2.66g	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	% 2.3g	g per day for Men 19-50 years
Sucrose	% 0.23g	% 0.028g	g per day for Men 19-50 years
Fiber	13.4% 5.1g	3.73% 1.4g	38g per day for Men 19-50 years
Protein	1.16% 0.65g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

	Cranberries	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	1.4% 12.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.4% 0.017mg	5.43% 0.065mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.2% 0.028mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.89% 0.14mg	6.33% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.36% 0.42mg	3.23% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.2% 0.081mg	1.85% 0.024mg	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	1.77% 7.1μg	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	12.4% 11mg	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	7.84% 1.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.9% 7.1μg	2.83% 3.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cranberries	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	1.13% 11.3mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	8.8% 0.079mg	17.6% 0.16mg	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	23.6% 1.9mg	8mg per day for Men 19-50 years
Magnesium	2.02% 8.5mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	16.5% 0.38mg	3.64% 0.084mg	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	4.05% 28.3mg	700mg per day for Men 19-50 years
Potassium	3.34% 113mg	8.63% 293mg	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	21% 313mg	1500mg per day for Men 19-50 years
Zinc	1.16% 0.13mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	3.35% 124g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Cranberries VS Stewed Canned Tomatoes per 5 oz

Compare the macro and micronutrient content in 5 oz of Cranberries versus 5 oz of Stewed Canned Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cranberries vs Stewed Canned Tomatoes:

• 5 ounces of Cranberries have 2.6 times more Vitamin B5, 3.4 times more Vitamin B6, 1.8 times more Vitamin C, 1.6 times more Vitamin E and 2.1 times more Vitamin K than Stewed Canned Tomatoes.
• While 5 oz of Stewed Canned Ripe Red Tomatoes contain 3.8 times more Vitamin B1, 1.8 times more Vitamin B2 and 7.1 times more Vitamin B3 than Raw Cranberries.
• 5 ounces of Cranberries have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B3
• 5 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6
• Both Raw Cranberries as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin A, Vitamin B9, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cranberries vs Stewed Canned Tomatoes:

• 5 ounces of Cranberries have 4.5 times more Manganese than Stewed Canned Tomatoes.
• While 5 oz of Stewed Canned Ripe Red Tomatoes contain 4.3 times more Calcium, 2 times more Copper, 5.8 times more Iron, 2 times more Magnesium, 1.8 times more Phosphorus, 2.6 times more Potassium and 110.5 times more Sodium than Raw Cranberries.
• Both Cranberries and Stewed Canned Tomatoes contain similar levels of Water per five ounces.
• 5 ounces of Cranberries lack sufficient amounts of Calcium, Magnesium and Phosphorus
• Both Raw Cranberries as well as Stewed Canned Ripe Red Tomatoes lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cranberries have 1.9 times more Carbohydrate, 1.2 times more Sugars and 3.6 times more Fiber than Stewed Canned Tomatoes.
• While 5 oz of Stewed Canned Ripe Red Tomatoes contain 2.8 times more Fructose than Raw Cranberries.
• Both Raw Cranberries as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in five ounces.