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

Macros Ratio

	Protein	Fat	Carbs
Red Currants	9%	3%	88%
Canned Cranberry-orange Relish	1%	0%	99%

Macro Nutrients

	Red Currants	Canned Cranberry-orange Relish	Recommended Dietary Allowance
Energy	7.66% 222kcal	24.4% 706kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	8.7% 0.14g	NA	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.8g	141% 183g	130g per day for Men 19-50 years
Sugars	40.3% 29.3g	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	19.3% 14g	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	% 12.8g	NA	g per day for Men 19-50 years
Sucrose	% 2.42g	NA	g per day for Men 19-50 years
Fiber	45% 17g	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

	Red Currants	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	13.2% 0.16mg	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	2.5% 0.4mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.25mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.4% 0.28mg	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	7.94% 31.8μg	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	181% 163mg	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	2.65% 0.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36.4% 43.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Currants	Canned Cranberry-orange Relish	Recommended Dietary Allowance
Calcium	13% 131mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	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	49.6% 3.97mg	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	32% 0.74mg	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	25% 175mg	4.54% 31.8mg	700mg per day for Men 19-50 years
Potassium	32% 1091mg	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	0.26% 3.97mg	8.47% 127mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	NA	11mg per day for Men 19-50 years
Water	9% 333g	5.7% 211g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Red 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 Red Currants vs Canned Cranberry-orange Relish:

• 14 ounces of Red Currants have 1.3 times more Vitamin B1, 2.5 times more Vitamin B2 and 2.3 times more Vitamin C than Canned Cranberry-orange Relish.
• 14 ounces of Canned Cranberry-orange Relish have insufficient amounts of Vitamin B2
• Both Raw Red And White 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 Red Currants vs Canned Cranberry-orange Relish:

• 14 ounces of Red Currants have 3 times more Calcium, 2.7 times more Copper, 5 times more Iron, 3.3 times more Magnesium, 5.5 times more Phosphorus, 7.2 times more Potassium and 1.6 times more Water than Canned Cranberry-orange Relish.
• While 14 oz of Canned Cranberry-orange Relish contain 32 times more Sodium than Raw Red And White 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 Red Currants have more Fiber and 4.7 times more Protein than Canned Cranberry-orange Relish.
• While 14 oz of Canned Cranberry-orange Relish contain 3.2 times more Energy and 3.3 times more Carbohydrate than Raw Red And White Currants.
• 14 ounces of Red Currants provide inadequate amounts of Energy
• 14 ounces of Canned Cranberry-orange Relish provide inadequate amounts of Fiber and Protein