Comparing Nutrients in 1 pound Sweetened Dried Cranberries VS Canned Cranberry-orange Relish

Macros Ratio

	Protein	Fat	Carbs
Sweetened Dried Cranberries	0%	3%	97%
Canned Cranberry-orange Relish	1%	0%	99%

Macro Nutrients

	Sweetened Dried Cranberries	Canned Cranberry-orange Relish	Recommended Dietary Allowance
Energy	48% 1397kcal	28% 807kcal	2900kcal per day for Men 19-50 years
Fat	5.1% 4.94g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	6.52% 0.1g	NA	1.6g per day for Men 19-50 years
Omega 6	4.24% 0.72g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	289% 376g	161% 210g	130g per day for Men 19-50 years
Sugars	454% 329g	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	169% 122g	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	% 135g	NA	g per day for Men 19-50 years
Sucrose	% 71.7g	NA	g per day for Men 19-50 years
Fiber	63.3% 24g	0% 0g	38g per day for Men 19-50 years
Protein	1.38% 0.77g	2.43% 1.36g	56g per day for Men 19-50 years

Vitamins

	Sweetened Dried Cranberries	Canned Cranberry-orange Relish	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.9% 0.059mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.77% 0.13mg	6.98% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.5% 2.5mg	2.83% 0.45mg	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	13.3% 0.17mg	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	0% 0μg	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% 0.91mg	91% 81.6mg	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	63.5% 9.53mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	28.7% 34.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Dried Cranberries	Canned Cranberry-orange Relish	Recommended Dietary Allowance
Calcium	4.1% 41mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	31.8% 0.29mg	20% 0.18mg	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	22% 1.77mg	11.3% 0.91mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	35.5% 0.82mg	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	5.2% 36.3mg	5.2% 36.3mg	700mg per day for Men 19-50 years
Potassium	6.54% 222mg	5.07% 172mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	NA	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	9.68% 145mg	1500mg per day for Men 19-50 years
Zinc	4.12% 0.45mg	NA	11mg per day for Men 19-50 years
Water	1.94% 71.6g	6.52% 241g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Sweetened Dried Cranberries vs Canned Cranberry-orange Relish:

• Sweetened Dried Cranberries have 1.4 times more Vitamin B2 and 5.5 times more Vitamin B3 than Canned Cranberry-orange Relish.
• While Canned Cranberry-orange Relish contains 2.3 times more Vitamin B1 and 90 times more Vitamin C than Sweetened Dried Cranberries.
• Both Sweetened Dried Cranberries as well as Canned Cranberry-orange Relish have insufficient amounts of Vitamin A and Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Sweetened Dried Cranberries vs Canned Cranberry-orange Relish:

• Sweetened Dried Cranberries have 1.6 times more Copper, 2 times more Iron and 1.3 times more Potassium than Canned Cranberry-orange Relish.
• While Canned Cranberry-orange Relish contains 6.4 times more Sodium and 3.4 times more Water than Sweetened Dried Cranberries.
• Both Sweetened Dried Cranberries and Canned Cranberry-orange Relish have similar amounts of Calcium and Phosphorus per 1 lb.
• Both Sweetened Dried Cranberries as well as Canned Cranberry-orange Relish have insufficient amounts of Magnesium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Sweetened Dried Cranberries have 1.7 times more Energy, 10.9 times more Fat, 1.8 times more Carbohydrate and more Fiber than Canned Cranberry-orange Relish.
• Both Sweetened Dried Cranberries as well as Canned Cranberry-orange Relish have insufficient amounts of Cholesterol, Glucose, Sucrose and Protein in 1 lb.