CALORIC DENSITY
Cherries, sour, red, raw
Cranberries, wild, bush, raw (alaska native)
0.5
0.55
9063
35029
First, let's take a look at the macros. Each of these are listed in grams and as usual, normalized to 200 calories for easy comparison, so we're always comparing apples to apples.
Protein = 4g
Protein = 4g
Carbohydrates = 49g
Carbohydrates = 45g
Fat = 1g
Fat = 1g
Fiber = 6g
Fiber = 24g
Monounsaturated = 0g
Monounsaturated = 0g
Polyunsaturated = 0g
Polyunsaturated = 0g
Saturated Fat = 0g
Saturated Fat = 0g
Protein 4g 4g Carbohydrate 49g 45g Fiber 6g 24g Fat 1g 1g Monounsat. Fat 0g 1g Polyunsat. Fat 0g 0g Saturated Fat 0g 0g
Note: the chart below maxes out at 20, so you can see better.
Next, let's take a look at the Vitamin density. These values are shown in units of percent of recommended daily intake. And since we're showing 200 calories worth, this means anything above 10% is good.
Choline = 6%
Choline = 0%
Vitamin A = 41%
Vitamin A = 0%
Vitamin C = 53%
Vitamin C = 73%
Vitamin E = 2%
Vitamin E = 0%
Vitamin K = 11%
Vitamin K = 0%
Choline 6% 0% Vitamin A 41% 0% Vitamin C 53% 73% Vitamin E 2% 0% Vitamin K 11% 0%
Cherries have significantly more Vitamins A, K than cranberries. Cranberries have significantly more Vitamins C than cherries. Cherries are a good source of Potassium, Iron. Cherries are a great source of Vitamin A, Vitamin C. Cranberries are a good source of Niacin. Cranberries are a great source of Vitamin C, Iron.
And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)
Vitamin B1 = 12%
Vitamin B1 = 0%
Vitamin B2 = 15%
Vitamin B2 = 3%
Vitamin B3 = 13%
Vitamin B3 = 27%
Vitamin B5 = 11%
Vitamin B5 = 0%
Vitamin B6 = 16%
Vitamin B6 = 0%
Vitamin B12 = 0%
Vitamin B12 = 0%
Vitamin B1 12% 0% Vitamin B2 15% 3% Vitamin B3 13% 27% Vitamin B5 11% 0% Vitamin B6 16% 0% Vitamin B12 0% 0%
Now, lets look at mineral density. Here we have a lot of important electrolytes and minerals. Once again, units are in percent of RDI, thus for this 200 calorie serving anything above 10% would considered high.
Sodium = 1%
Sodium = 6%
Potassium = 20%
Potassium = 15%
Calcium = 13%
Calcium = 15%
Magnesium = 10%
Magnesium = 0%
Phosphorus = 10%
Phosphorus = 9%
Iron = 21%
Iron = 61%
Manganese = 19%
Manganese = 0%
Selenium = 0%
Selenium = 0%
Copper = 42%
Copper = 0%
Zinc = 4%
Zinc = 0%
Sodium 1% 6% Potasium 20% 15% Calcium 13% 15% Magnesium 10% 0% Phosphorus 10% 9% Iron 21% 61% Manganese 19% 0% Selenium 0% 0% Copper 42% 0% Zinc 4% 0%
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