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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Black Currants	Canned Cranberry-orange Relish	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.44% 1.2mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.6% 1.58mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	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	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	798% 718mg	79.4% 71.4mg	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	26.5% 3.97mg	NA	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

	Black Currants	Canned Cranberry-orange Relish	Recommended Dietary Allowance
Calcium	22% 218mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	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	76.4% 6.1mg	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	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	33.5% 234mg	4.54% 31.8mg	700mg per day for Men 19-50 years
Potassium	37.6% 1278mg	4.44% 151mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	8.47% 127mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	NA	11mg per day for Men 19-50 years
Water	8.8% 325g	5.7% 211g	3700g per day for Men 19-50 years

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

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

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

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

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

• 14 ounces of Black Currants have 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.
• While 14 oz of Canned Cranberry-orange Relish contain 16 times more Sodium than Raw European Black Currants.
• 14 ounces of Canned Cranberry-orange Relish lack sufficient amounts of Calcium, Magnesium, Phosphorus and Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Black Currants have 4.7 times more Protein than Canned Cranberry-orange Relish.
• While 14 oz of Canned Cranberry-orange Relish contain 2.8 times more Energy and 3 times more Carbohydrate than Raw European Black Currants.
• 14 ounces of Canned Cranberry-orange Relish provide inadequate amounts of Protein