Comparing Nutrients in 5 ounces Canned Cranberry Sauce sweetened VS Cranberries

Macros Ratio

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

Macro Nutrients

	Canned Cranberry Sauce sweetened	Cranberries	Recommended Dietary Allowance
Energy	7.77% 225kcal	2.25% 65.2kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.031% 0.01g	0.035% 0.011g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	1.95% 0.031g	1.6g per day for Men 19-50 years
Omega 6	0.16% 0.027g	0.28% 0.047g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44% 57.3g	13% 17g	130g per day for Men 19-50 years
Sugars	62% 45g	8.35% 6.05g	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	19% 14g	1.3% 0.95g	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	% 24.7g	% 4.88g	g per day for Men 19-50 years
Sucrose	% 0.14g	% 0.23g	g per day for Men 19-50 years
Fiber	4.1% 1.56g	13.4% 5.1g	38g per day for Men 19-50 years
Protein	2.28% 1.28g	1.16% 0.65g	56g per day for Men 19-50 years

Vitamins

	Canned Cranberry Sauce sweetened	Cranberries	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.77% 0.021mg	1.4% 0.017mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	2.2% 0.028mg	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	NA	8.36% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.53% 0.02mg	6.2% 0.081mg	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	1.57% 1.4mg	22% 20mg	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	8.8% 1.3mg	12.5% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	5.9% 7.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Cranberry Sauce sweetened	Cranberries	Recommended Dietary Allowance
Calcium	0.43% 4.25mg	1.13% 11.3mg	1000mg per day for Men 19-50 years
Copper	4.1% 0.037mg	8.8% 0.079mg	0.9mg per day for Men 19-50 years
Fluoride	0.067% 2.7μg	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	7.26% 0.58mg	4.08% 0.33mg	8mg per day for Men 19-50 years
Magnesium	0.67% 2.83mg	2.02% 8.5mg	420mg per day for Men 19-50 years
Manganese	4.5% 0.1mg	16.5% 0.38mg	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	0.81% 5.67mg	2.23% 15.6mg	700mg per day for Men 19-50 years
Potassium	1.17% 39.7mg	3.34% 113mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	0.39% 0.043mg	1.16% 0.13mg	11mg per day for Men 19-50 years
Water	2.24% 83g	3.35% 124g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Cranberry Sauce sweetened VS Cranberries per 5 oz

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

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

• 5 oz of Raw Cranberries contain 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.
• 5 ounces of Canned Cranberry Sauce sweetened have insufficient amounts of Vitamin B6, Vitamin C and Vitamin K
• Both Canned Cranberry Sauce sweetened as well as Raw Cranberries have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B9, Vitamin B12 and Vitamin D in five ounces.

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

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

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Cranberry Sauce sweetened have 3.5 times more Energy, 3.4 times more Carbohydrate, 7.4 times more Sugars and 14.6 times more Fructose than Cranberries.
• While 5 oz of Raw Cranberries contain 3.3 times more Fiber than Canned Cranberry Sauce sweetened.
• 5 ounces of Cranberries provide inadequate amounts of Energy
• Both Canned Cranberry Sauce sweetened as well as Raw Cranberries provide inadequate amounts of Omega 3, Omega 6 and Protein in five ounces.