Comparing Nutrients in 7 ounces Sweetened Dried Cranberries VS Tomato Powder

Macros Ratio

	Protein	Fat	Carbs
Sweetened Dried Cranberries	0%	3%	97%
Tomato Powder	15%	1%	84%

Macro Nutrients

	Sweetened Dried Cranberries	Tomato Powder	Recommended Dietary Allowance
Energy	21% 611kcal	20.7% 599kcal	2900kcal per day for Men 19-50 years
Fat	2.23% 2.16g	0.9% 0.87g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.17g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	2.85% 0.046g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	1.86% 0.32g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	126% 164g	114% 148g	130g per day for Men 19-50 years
Sugars	199% 144g	120% 87g	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	74% 53.6g	NA	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	% 59g	NA	g per day for Men 19-50 years
Sucrose	% 31.4g	NA	g per day for Men 19-50 years
Fiber	27.7% 10.5g	86% 32.7g	38g per day for Men 19-50 years
Protein	0.6% 0.34g	45.7% 25.6g	56g per day for Men 19-50 years

Vitamins

	Sweetened Dried Cranberries	Tomato Powder	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	190% 1711μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.15% 0.026mg	151% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.27% 0.056mg	116% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	113% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	149% 7.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.8% 0.075mg	69.8% 0.91mg	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	59.5% 238μg	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	0.44% 0.4mg	257% 232mg	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	27.8% 4.17mg	162% 24.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.6% 15μg	80.7% 97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Dried Cranberries	Tomato Powder	Recommended Dietary Allowance
Calcium	1.8% 18mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	274% 2.46mg	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	9.67% 0.77mg	113% 9.05mg	8mg per day for Men 19-50 years
Magnesium	1.9% 7.94mg	84% 353mg	420mg per day for Men 19-50 years
Manganese	15.5% 0.36mg	168% 3.87mg	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	2.27% 16mg	83.6% 585mg	700mg per day for Men 19-50 years
Potassium	2.86% 97mg	112% 3824mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	19% 10.5μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	17.7% 266mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	0.85% 31.3g	0.16% 6.07g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweetened Dried Cranberries VS Tomato Powder per 7 oz

Compare the macro and micronutrient content in 7 oz of Sweetened Dried Cranberries versus 7 oz of Tomato Powder to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Sweetened Dried Cranberries vs Tomato Powder:

• 7 oz of Tomato Powder contain 431 times more Vitamin A, 70.2 times more Vitamin B1, 27.2 times more Vitamin B2, 16.7 times more Vitamin B3, 12 times more Vitamin B6, more Vitamin B9, 583.5 times more Vitamin C, 5.8 times more Vitamin E and 6.4 times more Vitamin K than Sweetened Dried Cranberries.
• 7 ounces of Sweetened Dried Cranberries have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B9 and Vitamin C
• Both Sweetened Dried Cranberries as well as Tomato Powder have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Sweetened Dried Cranberries vs Tomato Powder:

• 7 oz of Tomato Powder contain 18.4 times more Calcium, 19.7 times more Copper, 11.7 times more Iron, 44.5 times more Magnesium, 10.8 times more Manganese, 36.9 times more Phosphorus, 39.3 times more Potassium, 8.8 times more Selenium, 26.8 times more Sodium and 17.1 times more Zinc than Sweetened Dried Cranberries.
• 7 ounces of Sweetened Dried Cranberries lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sweetened Dried Cranberries have 1.7 times more Sugars than Tomato Powder.
• While 7 oz of Tomato Powder contain 3.1 times more Fiber and 75.9 times more Protein than Sweetened Dried Cranberries.
• Both Sweetened Dried Cranberries and Tomato Powder offer comparable quantities of Energy and Carbohydrate per seven ounces.
• 7 ounces of Sweetened Dried Cranberries provide inadequate amounts of Protein
• Both Sweetened Dried Cranberries as well as Tomato Powder provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.