Comparing Nutrients in 100 grams Sweetened Dried Cranberries VS Canned Cranberry Sauce sweetened

Macros Ratio

	Protein	Fat	Carbs
Sweetened Dried Cranberries	0%	3%	97%
Canned Cranberry Sauce sweetened	2%	1%	97%

Macro Nutrients

	Sweetened Dried Cranberries	Canned Cranberry Sauce sweetened	Recommended Dietary Allowance
Energy	10.6% 308kcal	5.5% 159kcal	2900kcal per day for Men 19-50 years
Fat	1.12% 1.1g	0.15% 0.15g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.088g	0.022% 0.007g	32g per day for Men 19-50 years
Omega 3	1.44% 0.023g	0.75% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	0.11% 0.019g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.7% 82.8g	31% 40.4g	130g per day for Men 19-50 years
Sugars	100% 72.6g	43.8% 31.8g	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	37.2% 27g	13.4% 9.75g	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	% 29.7g	% 17.4g	g per day for Men 19-50 years
Sucrose	% 16g	% 0.1g	g per day for Men 19-50 years
Fiber	14% 5.3g	2.9% 1.1g	38g per day for Men 19-50 years
Protein	0.3% 0.17g	1.6% 0.9g	56g per day for Men 19-50 years

Vitamins

	Sweetened Dried Cranberries	Canned Cranberry Sauce sweetened	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.1% 0.013mg	1.25% 0.015mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.15% 0.028mg	1.6% 0.021mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.43% 0.55mg	0.63% 0.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.92% 0.038mg	1.08% 0.014mg	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	0.25% 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	0.22% 0.2mg	1.1% 1mg	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	14% 2.1mg	6.2% 0.93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.33% 7.6μg	1.17% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Dried Cranberries	Canned Cranberry Sauce sweetened	Recommended Dietary Allowance
Calcium	0.9% 9mg	0.3% 3mg	1000mg per day for Men 19-50 years
Copper	7% 0.063mg	2.9% 0.026mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.048% 1.9μg	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	4.88% 0.39mg	5.13% 0.41mg	8mg per day for Men 19-50 years
Magnesium	0.95% 4mg	0.48% 2mg	420mg per day for Men 19-50 years
Manganese	7.83% 0.18mg	3.17% 0.073mg	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	1.14% 8mg	0.57% 4mg	700mg per day for Men 19-50 years
Potassium	1.44% 49mg	0.82% 28mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	0.91% 0.1mg	0.27% 0.03mg	11mg per day for Men 19-50 years
Water	0.43% 15.8g	1.58% 58.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Sweetened Dried Cranberries vs Canned Cranberry Sauce sweetened:

• Sweetened Dried Cranberries have 1.3 times more Vitamin B2, 5.5 times more Vitamin B3, 2.7 times more Vitamin B6, 2.3 times more Vitamin E and 5.4 times more Vitamin K than Canned Cranberry Sauce sweetened.
• While Canned Cranberry Sauce sweetened contains 5 times more Vitamin C than Sweetened Dried Cranberries.
• Both Sweetened Dried Cranberries and Canned Cranberry Sauce sweetened have similar amounts of Vitamin B1 per 100 g.
• Both Sweetened Dried Cranberries as well as Canned Cranberry Sauce sweetened have insufficient amounts of Vitamin A, Vitamin B9, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Sweetened Dried Cranberries vs Canned Cranberry Sauce sweetened:

• Sweetened Dried Cranberries have 2.4 times more Copper, 2.5 times more Manganese, 2 times more Phosphorus, 1.8 times more Potassium and 1.5 times more Selenium than Canned Cranberry Sauce sweetened.
• While Canned Cranberry Sauce sweetened contains 3.7 times more Water than Sweetened Dried Cranberries.
• Both Sweetened Dried Cranberries and Canned Cranberry Sauce sweetened have similar amounts of Iron per 100 g.
• Both Sweetened Dried Cranberries as well as Canned Cranberry Sauce sweetened have insufficient amounts of Calcium, Magnesium and Zinc in 100 g.

Comparison of macro-nutrients per 100 grams:

• Sweetened Dried Cranberries have 1.9 times more Energy, 7.3 times more Fat, 1.9 times more Omega 3, 2 times more Carbohydrate, 2.3 times more Sugars, 2.8 times more Fructose and 4.8 times more Fiber than Canned Cranberry Sauce sweetened.
• While Canned Cranberry Sauce sweetened contains 5.3 times more Protein than Sweetened Dried Cranberries.
• Both Sweetened Dried Cranberries as well as Canned Cranberry Sauce sweetened have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 g.