Comparing Nutrients in 14 ounces Sweetened Dried Cranberries VS Canned Cranberry-orange Relish

Macros Ratio

	Protein	Fat	Carbs
Sweetened Dried Cranberries	0%	3%	97%
Canned Cranberry-orange Relish	1%	0%	99%

Macro Nutrients

	Sweetened Dried Cranberries	Canned Cranberry-orange Relish	Recommended Dietary Allowance
Energy	42% 1222kcal	24.4% 706kcal	2900kcal per day for Men 19-50 years
Fat	4.46% 4.33g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	5.7% 0.091g	NA	1.6g per day for Men 19-50 years
Omega 6	3.7% 0.63g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	253% 329g	141% 183g	130g per day for Men 19-50 years
Sugars	397% 288g	NA	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	148% 107g	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	% 118g	NA	g per day for Men 19-50 years
Sucrose	% 62.7g	NA	g per day for Men 19-50 years
Fiber	55.4% 21g	0% 0g	38g per day for Men 19-50 years
Protein	1.2% 0.67g	2.13% 1.2g	56g per day for Men 19-50 years

Vitamins

	Sweetened Dried Cranberries	Canned Cranberry-orange Relish	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.3% 0.052mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.55% 0.11mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.17mg	2.5% 0.4mg	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	11.6% 0.15mg	NA	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	NA	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	0.88% 0.79mg	79.4% 71.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	55.6% 8.33mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25% 30μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Dried Cranberries	Canned Cranberry-orange Relish	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	27.8% 0.25mg	17.6% 0.16mg	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	19.3% 1.55mg	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	NA	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	4.54% 31.8mg	4.54% 31.8mg	700mg per day for Men 19-50 years
Potassium	5.7% 194mg	4.44% 151mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	NA	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	8.47% 127mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	NA	11mg per day for Men 19-50 years
Water	1.7% 62.7g	5.7% 211g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Sweetened Dried Cranberries vs Canned Cranberry-orange Relish:

• Sweetened Dried Cranberries have 1.4 times more Vitamin B2 and 5.5 times more Vitamin B3 than Canned Cranberry-orange Relish.
• While Canned Cranberry-orange Relish contains 2.3 times more Vitamin B1 and 90 times more Vitamin C than Sweetened Dried Cranberries.
• Both Sweetened Dried Cranberries as well as Canned Cranberry-orange Relish have insufficient amounts of Vitamin A and Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Sweetened Dried Cranberries vs Canned Cranberry-orange Relish:

• Sweetened Dried Cranberries have 1.6 times more Copper, 2 times more Iron and 1.3 times more Potassium than Canned Cranberry-orange Relish.
• While Canned Cranberry-orange Relish contains 6.4 times more Sodium and 3.4 times more Water than Sweetened Dried Cranberries.
• Both Sweetened Dried Cranberries and Canned Cranberry-orange Relish have similar amounts of Calcium and Phosphorus per 14 oz.
• Both Sweetened Dried Cranberries as well as Canned Cranberry-orange Relish have insufficient amounts of Magnesium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Sweetened Dried Cranberries have 1.7 times more Energy, 10.9 times more Fat, 1.8 times more Carbohydrate and more Fiber than Canned Cranberry-orange Relish.
• Both Sweetened Dried Cranberries as well as Canned Cranberry-orange Relish have insufficient amounts of Cholesterol, Glucose, Sucrose and Protein in 14 oz.