Comparing Nutrients in 300 calories Canned Cranberry-orange Relish VS Canned Cranberry Sauce sweetened

Weight per 300 calories

• Canned Cranberry-orange Relish: 169g
• Canned Cranberry Sauce sweetened: 189g

Both foods have similar energy densities which is above average in comparison to other foods.

Which food has more nutrients per 300 calories - Canned Cranberry-orange Relish or Canned Cranberry Sauce sweetened?

Macros Ratio

	Protein	Fat	Carbs
Canned Cranberry-orange Relish	1%	0%	99%
Canned Cranberry Sauce sweetened	2%	1%	97%

Macro Nutrients

	Canned Cranberry-orange Relish	Canned Cranberry Sauce sweetened	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.17% 0.17g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.063% 0.02g	0.041% 0.013g	32g per day for Men 19-50 years
Omega 3	NA	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	NA	0.21% 0.036g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60% 78g	58.6% 76.2g	130g per day for Men 19-50 years
Sugars	NA	82.6% 60g	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	25.4% 18.4g	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	% 33g	g per day for Men 19-50 years
Sucrose	NA	% 0.19g	g per day for Men 19-50 years
Fiber	0% 0g	5.46% 2.08g	38g per day for Men 19-50 years
Protein	0.9% 0.51g	3.03% 1.7g	56g per day for Men 19-50 years

Vitamins

	Canned Cranberry-orange Relish	Canned Cranberry Sauce sweetened	Recommended Dietary Allowance
Vitamin A	0.75% 6.74μg	0.42% 3.77μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.2% 0.051mg	2.36% 0.028mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.6% 0.034mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.05% 0.17mg	1.18% 0.19mg	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	2.03% 0.026mg	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	0.47% 1.9μg	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	33.7% 30.3mg	2.1% 1.9mg	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	11.7% 1.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.2% 2.64μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Cranberry-orange Relish	Canned Cranberry Sauce sweetened	Recommended Dietary Allowance
Calcium	1.85% 18.5mg	0.57% 5.66mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	5.45% 0.049mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.09% 3.6μg	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	4.2% 0.34mg	9.67% 0.77mg	8mg per day for Men 19-50 years
Magnesium	1.6% 6.74mg	0.9% 3.77mg	420mg per day for Men 19-50 years
Manganese	NA	6% 0.14mg	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	1.93% 13.5mg	1.08% 7.55mg	700mg per day for Men 19-50 years
Potassium	1.9% 64mg	1.55% 53mg	3400mg per day for Men 19-50 years
Selenium	NA	1.37% 0.75μg	55μg per day for Men 19-50 years
Sodium	3.6% 54mg	0.63% 9.43mg	1500mg per day for Men 19-50 years
Zinc	NA	0.51% 0.057mg	11mg per day for Men 19-50 years
Water	2.42% 89.7g	3% 110g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Cranberry-orange Relish vs Canned Cranberry Sauce sweetened:

• Canned Cranberry-orange Relish has 1.8 times more Vitamin B1 and 16.1 times more Vitamin C than Canned Cranberry Sauce sweetened.
• Both Canned Cranberry-orange Relish and Canned Cranberry Sauce sweetened have similar amounts of Vitamin B2 per 300 kcal.
• Both Canned Cranberry-orange Relish as well as Canned Cranberry Sauce sweetened have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Canned Cranberry-orange Relish vs Canned Cranberry Sauce sweetened:

• Canned Cranberry-orange Relish has 1.4 times more Copper and 5.7 times more Sodium than Canned Cranberry Sauce sweetened.
• While Canned Cranberry Sauce sweetened contains 2.3 times more Iron than Canned Cranberry-orange Relish.
• Both Canned Cranberry-orange Relish as well as Canned Cranberry Sauce sweetened have insufficient amounts of Calcium, Magnesium, Phosphorus and Potassium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Cranberry Sauce sweetened contains more Fiber and 3.4 times more Protein than Canned Cranberry-orange Relish.
• Both Canned Cranberry-orange Relish and Canned Cranberry Sauce sweetened have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Canned Cranberry-orange Relish as well as Canned Cranberry Sauce sweetened have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.