Comparing Nutrients in 14 ounces Canned Cranberry-orange Relish VS Black Currants

Macros Ratio

	Protein	Fat	Carbs
Canned Cranberry-orange Relish	1%	0%	99%
Black Currants	8%	5%	87%

Macro Nutrients

	Canned Cranberry-orange Relish	Black Currants	Recommended Dietary Allowance
Energy	24.4% 706kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	NA	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	NA	2.5% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	141% 183g	47% 61g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	0% 0g	NA	38g per day for Men 19-50 years
Protein	2.13% 1.2g	9.92% 5.56g	56g per day for Men 19-50 years

Vitamins

	Canned Cranberry-orange Relish	Black Currants	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	7.44% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	31.6% 1.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	20% 0.26mg	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	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	79.4% 71.4mg	798% 718mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	26.5% 3.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Cranberry-orange Relish	Black Currants	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	22% 218mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	38% 0.34mg	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	76.4% 6.1mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	NA	44% 1mg	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	33.5% 234mg	700mg per day for Men 19-50 years
Potassium	4.44% 151mg	37.6% 1278mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	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	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	5.7% 211g	8.8% 325g	3700g per day for Men 19-50 years

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

• Raw European Black Currants contain 3 times more Vitamin A, 1.7 times more Vitamin B1, 2.5 times more Vitamin B2, 3 times more Vitamin B3 and 10.1 times more Vitamin C than Canned Cranberry-orange Relish.
• Both Canned Cranberry-orange Relish as well as Raw European Black Currants have insufficient amounts of Vitamin B12 in 14 oz.

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

• Canned Cranberry-orange Relish has 16 times more Sodium than Raw European Black Currants.
• While Raw European Black Currants contain 5 times more Calcium, 2.2 times more Copper, 7.7 times more Iron, 6 times more Magnesium, 7.4 times more Phosphorus, 8.5 times more Potassium and 1.5 times more Water than Canned Cranberry-orange Relish.

Comparison of macro-nutrients per 14 ounces:

• Canned Cranberry-orange Relish has 2.8 times more Energy and 3 times more Carbohydrate than Raw European Black Currants.
• While Raw European Black Currants contain 4.7 times more Protein than Canned Cranberry-orange Relish.
• Both Canned Cranberry-orange Relish as well as Raw European Black Currants have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.