Comparing Nutrients in 300 calories Canned Cranberry-orange Relish VS Black Currants

Weight per 300 calories

• Canned Cranberry-orange Relish: 169g
• Black Currants: 476g

Canned Cranberry-orange Relish has 2.8 times more energy per 100g than Black Currants. It has above average energy density when compared to other foods. Raw European Black Currants having low energy density.

Which food has more nutrients per 300 calories - Canned Cranberry-orange Relish or Black Currants?

Macros Ratio

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

Macro Nutrients

	Canned Cranberry-orange Relish	Black Currants	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.17% 0.17g	2% 1.95g	97g per day for Men 19-50 years
Saturated Fat	0.063% 0.02g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	NA	21.4% 0.34g	1.6g per day for Men 19-50 years
Omega 6	NA	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60% 78g	56.3% 73.2g	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	0% 0g	NA	38g per day for Men 19-50 years
Protein	0.9% 0.51g	12% 6.67g	56g per day for Men 19-50 years

Vitamins

	Canned Cranberry-orange Relish	Black Currants	Recommended Dietary Allowance
Vitamin A	0.75% 6.74μg	6.35% 57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.2% 0.051mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.6% 0.034mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.05% 0.17mg	8.93% 1.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	24% 0.31mg	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	33.7% 30.3mg	958% 862mg	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	NA	31.7% 4.76mg	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

	Canned Cranberry-orange Relish	Black Currants	Recommended Dietary Allowance
Calcium	1.85% 18.5mg	26% 262mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	45.5% 0.41mg	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	4.2% 0.34mg	92% 7.33mg	8mg per day for Men 19-50 years
Magnesium	1.6% 6.74mg	27.2% 114mg	420mg per day for Men 19-50 years
Manganese	NA	53% 1.2mg	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	40% 281mg	700mg per day for Men 19-50 years
Potassium	1.9% 64mg	45% 1533mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	3.6% 54mg	0.63% 9.52mg	1500mg per day for Men 19-50 years
Zinc	NA	11.7% 1.3mg	11mg per day for Men 19-50 years
Water	2.42% 89.7g	10.5% 390g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Cranberry-orange Relish vs Black Currants:

• Raw European Black Currants contain 8.5 times more Vitamin A, 4.7 times more Vitamin B1, 7.1 times more Vitamin B2, 8.5 times more Vitamin B3 and 28.4 times more Vitamin C than Canned Cranberry-orange Relish.
• Both Canned Cranberry-orange Relish as well as Raw European Black Currants have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Canned Cranberry-orange Relish vs Black Currants:

• Canned Cranberry-orange Relish has 5.7 times more Sodium than Raw European Black Currants.
• While Raw European Black Currants contain 14.1 times more Calcium, 6.1 times more Copper, 21.8 times more Iron, 17 times more Magnesium, 20.8 times more Phosphorus, 23.9 times more Potassium and 4.4 times more Water than Canned Cranberry-orange Relish.

Comparison of macro-nutrients per 300 calories:

• Raw European Black Currants contain 13.2 times more Protein than Canned Cranberry-orange Relish.
• Both Canned Cranberry-orange Relish and Raw European Black Currants have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Canned Cranberry-orange Relish as well as Raw European Black Currants have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.