Comparing Nutrients in 14 ounces Deglet Noor Dates VS Canned Cranberry-orange Relish

Macros Ratio

	Protein	Fat	Carbs
Deglet Noor Dates	3%	1%	96%
Canned Cranberry-orange Relish	1%	0%	99%

Macro Nutrients

	Deglet Noor Dates	Canned Cranberry-orange Relish	Recommended Dietary Allowance
Energy	38.6% 1119kcal	24.4% 706kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.55g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	NA	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	229% 298g	141% 183g	130g per day for Men 19-50 years
Sugars	347% 251g	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	107% 77.8g	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	% 79g	NA	g per day for Men 19-50 years
Sucrose	% 94g	NA	g per day for Men 19-50 years
Fiber	83.6% 31.8g	0% 0g	38g per day for Men 19-50 years
Protein	17.4% 9.72g	2.13% 1.2g	56g per day for Men 19-50 years

Vitamins

	Deglet Noor Dates	Canned Cranberry-orange Relish	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.21mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.6% 5.06mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.8% 2.34mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.4% 0.65mg	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	19% 75.4μg	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	1.76% 1.6mg	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	1.32% 0.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Deglet Noor Dates	Canned Cranberry-orange Relish	Recommended Dietary Allowance
Calcium	15.5% 155mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	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	50.6% 4.05mg	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	40.6% 171mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	45.2% 1.04mg	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	35% 246mg	4.54% 31.8mg	700mg per day for Men 19-50 years
Potassium	76.6% 2604mg	4.44% 151mg	3400mg per day for Men 19-50 years
Selenium	21.6% 12μg	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	10.5% 1.15mg	NA	11mg per day for Men 19-50 years
Water	2.2% 81.5g	5.7% 211g	3700g per day for Men 19-50 years

Nutrient Comparison: Deglet Noor Dates VS Canned Cranberry-orange Relish per 14 oz

Compare the macro and micronutrient content in 14 oz of Deglet Noor Dates 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 Deglet Noor Dates vs Canned Cranberry-orange Relish:

• 14 ounces of Deglet Noor Dates have 1.7 times more Vitamin B1, 3.3 times more Vitamin B2 and 12.7 times more Vitamin B3 than Canned Cranberry-orange Relish.
• While 14 oz of Canned Cranberry-orange Relish contain 45 times more Vitamin C than Deglet Noor Dates.
• 14 ounces of Deglet Noor Dates have insufficient amounts of Vitamin C
• 14 ounces of Canned Cranberry-orange Relish have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Deglet Noor Dates as well as Canned Cranberry-orange Relish have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Deglet Noor Dates vs Canned Cranberry-orange Relish:

• 14 ounces of Deglet Noor Dates have 3.5 times more Calcium, 5.2 times more Copper, 5.1 times more Iron, 10.8 times more Magnesium, 7.8 times more Phosphorus and 17.3 times more Potassium than Canned Cranberry-orange Relish.
• While 14 oz of Canned Cranberry-orange Relish contain 16 times more Sodium than Deglet Noor Dates.
• 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 Deglet Noor Dates have 1.6 times more Energy, 1.6 times more Carbohydrate, more Fiber and 8.2 times more Protein than Canned Cranberry-orange Relish.
• 14 ounces of Canned Cranberry-orange Relish provide inadequate amounts of Fiber and Protein