Comparing Nutrients in 100 grams 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	1.6% 46kcal	5.5% 159kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	0.15% 0.15g	97g per day for Men 19-50 years
Saturated Fat	0.025% 0.008g	0.022% 0.007g	32g per day for Men 19-50 years
Omega 3	1.38% 0.022g	0.75% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	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	9.2% 12g	31% 40.4g	130g per day for Men 19-50 years
Sugars	5.9% 4.27g	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	0.92% 0.67g	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	% 3.44g	% 17.4g	g per day for Men 19-50 years
Sucrose	% 0.16g	% 0.1g	g per day for Men 19-50 years
Fiber	9.47% 3.6g	2.9% 1.1g	38g per day for Men 19-50 years
Protein	0.82% 0.46g	1.6% 0.9g	56g per day for Men 19-50 years

Vitamins

	Cranberries	Canned Cranberry Sauce sweetened	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1% 0.012mg	1.25% 0.015mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.54% 0.02mg	1.6% 0.021mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.63% 0.1mg	0.63% 0.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.9% 0.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.4% 0.057mg	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	0.25% 1μg	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	15.6% 14mg	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	8.8% 1.32mg	6.2% 0.93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.17% 5μg	1.17% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cranberries	Canned Cranberry Sauce sweetened	Recommended Dietary Allowance
Calcium	0.8% 8mg	0.3% 3mg	1000mg per day for Men 19-50 years
Copper	6.22% 0.056mg	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	2.88% 0.23mg	5.13% 0.41mg	8mg per day for Men 19-50 years
Magnesium	1.43% 6mg	0.48% 2mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	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	1.57% 11mg	0.57% 4mg	700mg per day for Men 19-50 years
Potassium	2.35% 80mg	0.82% 28mg	3400mg per day for Men 19-50 years
Selenium	0.18% 0.1μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	0.82% 0.09mg	0.27% 0.03mg	11mg per day for Men 19-50 years
Water	2.36% 87.3g	1.58% 58.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams 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 100 g.
• 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 100 g.

Comparing minerals per 100 grams 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 100 g.

Comparison of macro-nutrients per 100 grams:

• 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 100 g.