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

Macros Ratio

	Protein	Fat	Carbs
Canned Cranberry-orange Relish	1%	0%	99%
Dried Zante Currants	4%	1%	95%

Macro Nutrients

	Canned Cranberry-orange Relish	Dried Zante Currants	Recommended Dietary Allowance
Energy	24.4% 706kcal	39.7% 1151kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.9% 0.87g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	NA	2.98% 0.048g	1.6g per day for Men 19-50 years
Omega 6	NA	0.82% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	141% 183g	235% 306g	130g per day for Men 19-50 years
Sugars	NA	341% 247g	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	178% 129g	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	% 118g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	0% 0g	46% 17.5g	38g per day for Men 19-50 years
Protein	2.13% 1.2g	24.3% 13.6g	56g per day for Men 19-50 years

Vitamins

	Canned Cranberry-orange Relish	Dried Zante Currants	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	43.4% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	40% 6.4mg	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	NA	90% 1.17mg	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	9.92% 39.7μg	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	20.7% 18.7mg	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	2.9% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Cranberry-orange Relish	Dried Zante Currants	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	35% 349mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	131% 1.2mg	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	93% 7.46mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	NA	59.5% 1.37mg	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	56% 393mg	700mg per day for Men 19-50 years
Potassium	4.44% 151mg	91% 3084mg	3400mg per day for Men 19-50 years
Selenium	NA	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	8.47% 127mg	11.4% 171mg	1500mg per day for Men 19-50 years
Zinc	NA	13.4% 1.47mg	11mg per day for Men 19-50 years
Water	5.7% 211g	1.9% 70g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Cranberry-orange Relish VS Dried Zante Currants per 14 oz

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

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

• 14 ounces of Canned Cranberry-orange Relish have 3.8 times more Vitamin C than Dried Zante Currants.
• While 14 oz of Dried Zante Currants contain 5.3 times more Vitamin B1, 7.1 times more Vitamin B2 and 16.2 times more Vitamin B3 than Canned Cranberry-orange Relish.
• 14 ounces of Canned Cranberry-orange Relish have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Canned Cranberry-orange Relish as well as Dried Zante Currants have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

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

• 14 oz of Dried Zante Currants contain 8 times more Calcium, 7.5 times more Copper, 9.4 times more Iron, 9 times more Magnesium, 12.4 times more Phosphorus, 20.4 times more Potassium and 1.3 times more Sodium than Canned Cranberry-orange Relish.
• 14 ounces of Canned Cranberry-orange Relish lack sufficient amounts of Calcium, Magnesium, Phosphorus and Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Dried Zante Currants contain 1.6 times more Energy, 1.7 times more Carbohydrate, more Fiber and 11.4 times more Protein than Canned Cranberry-orange Relish.
• 14 ounces of Canned Cranberry-orange Relish provide inadequate amounts of Fiber and Protein