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

Macros Ratio

	Protein	Fat	Carbs
Canned Cranberry-orange Relish	1%	0%	99%
Cranberries	4%	2%	94%

Macro Nutrients

	Canned Cranberry-orange Relish	Cranberries	Recommended Dietary Allowance
Energy	24.4% 706kcal	6.3% 183kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	0.099% 0.032g	32g per day for Men 19-50 years
Omega 3	NA	5.46% 0.087g	1.6g per day for Men 19-50 years
Omega 6	NA	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	141% 183g	36.5% 47.5g	130g per day for Men 19-50 years
Sugars	NA	23.4% 17g	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	NA	3.67% 2.66g	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	NA	% 13.7g	g per day for Men 19-50 years
Sucrose	NA	% 0.64g	g per day for Men 19-50 years
Fiber	0% 0g	37.6% 14.3g	38g per day for Men 19-50 years
Protein	2.13% 1.2g	3.26% 1.83g	56g per day for Men 19-50 years

Vitamins

	Canned Cranberry-orange Relish	Cranberries	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	3.97% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	17.4% 0.23mg	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	NA	0.99% 3.97μg	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	79.4% 71.4mg	61.7% 55.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	35% 5.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16.5% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Cranberry-orange Relish	Cranberries	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	24.7% 0.22mg	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	9.92% 0.79mg	11.4% 0.91mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	NA	46% 1.06mg	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	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	4.44% 151mg	9.34% 318mg	3400mg per day for Men 19-50 years
Selenium	NA	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	8.47% 127mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	NA	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	5.7% 211g	9.37% 347g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Cranberry-orange Relish VS Cranberries per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Cranberry-orange Relish versus 14 oz of Cranberries to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Canned Cranberry-orange Relish have 2.5 times more Vitamin B1 and 1.3 times more Vitamin C than Cranberries.
• 14 ounces of Cranberries have insufficient amounts of Vitamin B1
• Both Canned Cranberry-orange Relish as well as Raw Cranberries have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3 and Vitamin B12 in 14 ounces.

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

• 14 ounces of Canned Cranberry-orange Relish have 16 times more Sodium than Cranberries.
• While 14 oz of Raw Cranberries contain 1.4 times more Copper, 2.1 times more Potassium and 1.6 times more Water than Canned Cranberry-orange Relish.
• Both Canned Cranberry-orange Relish and Cranberries contain similar levels of Iron per 14 ounces.
• 14 ounces of Canned Cranberry-orange Relish lack sufficient amounts of Potassium
• Both Canned Cranberry-orange Relish as well as Raw Cranberries lack sufficient amounts of Calcium, Magnesium and Phosphorus in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Cranberry-orange Relish have 3.9 times more Energy and 3.9 times more Carbohydrate than Cranberries.
• While 14 oz of Raw Cranberries contain more Fiber than Canned Cranberry-orange Relish.
• 14 ounces of Canned Cranberry-orange Relish provide inadequate amounts of Fiber
• 14 ounces of Cranberries provide inadequate amounts of Energy
• Both Canned Cranberry-orange Relish as well as Raw Cranberries provide inadequate amounts of Protein in 14 ounces.