Comparing Nutrients in 300 calories Sweetened Dried CranberriesVS Black Currants

Weight per 300 calories

Sweetened Dried Cranberries

97g

Black Currants

476g

Sweetened Dried Cranberries have 4.9 times more energy per 100g than Black Currants. It has high energy density when compared to other foods. Raw European Black Currants having low energy density.

Which food has more nutrients per 300 calories - Sweetened Dried Cranberries or Black Currants?

Macros Ratio

Protein Fat Carbs

Sweetened Dried Cranberries

97%

Black Currants

87%

300 kcal ▼

Macro Nutrients

Sweetened Dried Cranberriesvs Black Currants

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.1%1.06g

Fat

2%1.95g

1.06 gvs1.95 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.27%0.086g

Saturated Fat

0.51%0.16g

0.086 gvs0.16 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.4%0.022g

Omega 3

21.4%0.34g

0.022 gvs0.34 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.91%0.15g

Omega 6

3%0.51g

0.15 gvs0.51 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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62%80.6g

Carbohydrate

56.3%73.2g

80.6 gvs73.2 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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97%70.7g

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

70.7 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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36.3%26.3g

Fructose

≤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]

26.3 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%29g

Glucose

29 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%15.4g

Sucrose

15.4 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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13.6%5.16g

Fiber

5.16 gvsNA g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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0.3%0.17g

Protein

12%6.67g

0.17 gvs6.67 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Sweetened Dried Cranberriesvs Black Currants

0.22%1.95μg

Vitamin A

6.35%57μg

RAE, retinol activity equivalents

1.95 μgvs57 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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1.06%0.013mg

Vitamin B1

20%0.24mg

Thiamine

0.013 mgvs0.24 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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2.1%0.027mg

Vitamin B2

18.3%0.24mg

Riboflavin

0.027 mgvs0.24 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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3.34%0.53mg

Vitamin B3

8.93%1.43mg

Niacin, nicotinic acid, niacinamide

0.53 mgvs1.43 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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Vitamin B5

38%1.9mg

Pantothenic acid

NA mgvs1.9 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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2.85%0.037mg

Vitamin B6

24%0.31mg

Pyridoxine

0.037 mgvs0.31 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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0%0μg

Vitamin B9

Folates and Folic Acid

0 μgvsNA μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0.22%0.19mg

Vitamin C

958%862mg

Ascorbic acid

0.19 mgvs862 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

0 IUvsNA IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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13.6%2.05mg

Vitamin E

31.7%4.76mg

Tocopherols and Tocotrienols

2.05 mgvs4.76 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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6.17%7.4μg

Vitamin K

Phytomenadione or phylloquinone

7.4 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Sweetened Dried Cranberriesvs Black Currants

0.88%8.77mg

Calcium

26%262mg

8.77 mgvs262 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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6.8%0.061mg

Copper

45.5%0.41mg

0.061 mgvs0.41 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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4.75%0.38mg

Iron

92%7.33mg

0.38 mgvs7.33 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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0.93%3.9mg

Magnesium

27.2%114mg

3.9 mgvs114 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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7.62%0.18mg

Manganese

53%1.2mg

0.18 mgvs1.2 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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1.1%7.8mg

Phosphorus

40%281mg

7.8 mgvs281 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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1.4%47.7mg

Potassium

45%1533mg

47.7 mgvs1533 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.06%0.58μg

Selenium

0.58 μgvsNA μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.32%4.87mg

Sodium

0.63%9.52mg

4.87 mgvs9.52 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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0.89%0.097mg

Zinc

11.7%1.3mg

0.097 mgvs1.3 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.42%15.4g

Water

10.5%390g

15.4 gvs390 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Sweetened Dried Cranberries vs Black Currants:

Raw European Black Currants contain 29.3 times more Vitamin A, 18.8 times more Vitamin B1, 8.7 times more Vitamin B2, 2.7 times more Vitamin B3, 8.5 times more Vitamin B6, 4424.4 times more Vitamin C and 2.3 times more Vitamin E than Sweetened Dried Cranberries.
Both Sweetened Dried Cranberries as well as Raw European Black Currants have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Sweetened Dried Cranberries vs Black Currants:

Raw European Black Currants contain 29.9 times more Calcium, 6.7 times more Copper, 19.3 times more Iron, 29.3 times more Magnesium, 7 times more Manganese, 36.1 times more Phosphorus, 32.1 times more Potassium, 13.2 times more Zinc and 25.4 times more Water than Sweetened Dried Cranberries.

Comparison of macro-nutrients per 300 calories:

Raw European Black Currants contain 15.3 times more Omega 3 and 40.3 times more Protein than Sweetened Dried Cranberries.
Both Sweetened Dried Cranberries and Raw European Black Currants have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Sweetened Dried Cranberries as well as Raw European Black Currants have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Sweetened Dried CranberriesVS Canned Cranberry Sauce sweetenedBlack CurrantsVS Canned Cranberry Sauce sweetenedSweetened Dried CranberriesVS Red CurrantsBlack CurrantsVS Red Currants

Compare Foods

Comparing Nutrients in 300 calories Sweetened Dried CranberriesVS Black Currants

Weight per 300 calories

Which food has more nutrients per 300 calories - Sweetened Dried Cranberries or Black Currants?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: