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

Weight per 300 calories

• Canned Cranberry-orange Relish: 169g
• Dried Zante Currants: 103g

Dried Zante Currants have 1.6 times more energy per unit of mass than Canned Cranberry-orange Relish, which is high in comparison to other foods. Canned Cranberry-orange Relish having above average energy density.

Discover which food has more nutrients per 300 calories - Canned Cranberry-orange Relish or Dried Zante Currants?

Macros Ratio

	Protein	Fat	Carbs
Canned Cranberry-orange Relish	1%	0%	99%
Dried Zante Currants	4%	1%	95%

Macro Nutrients

	Canned Cranberry-orange Relish	Dried Zante Currants	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.17% 0.17g	0.23% 0.23g	97g per day for Men 19-50 years
Saturated Fat	0.063% 0.02g	0.27% 0.088g	32g per day for Men 19-50 years
Omega 3	NA	0.78% 0.012g	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	61.3% 79.6g	130g per day for Men 19-50 years
Sugars	NA	89% 64.4g	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	46.4% 33.6g	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	% 31g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	0% 0g	12% 4.55g	38g per day for Men 19-50 years
Protein	0.9% 0.51g	6.34% 3.55g	56g per day for Men 19-50 years

Vitamins

	Canned Cranberry-orange Relish	Dried Zante Currants	Recommended Dietary Allowance
Vitamin A	0.75% 6.74μg	0.46% 4.14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.2% 0.051mg	13.8% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.6% 0.034mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.05% 0.17mg	10.4% 1.67mg	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	23.6% 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	2.6% 10.3μg	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	5.4% 4.86mg	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	0.76% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.84% 3.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Cranberry-orange Relish	Dried Zante Currants	Recommended Dietary Allowance
Calcium	1.85% 18.5mg	9.1% 91mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	34.3% 0.31mg	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	24.3% 1.94mg	8mg per day for Men 19-50 years
Magnesium	1.6% 6.74mg	8.87% 37.2mg	420mg per day for Men 19-50 years
Manganese	NA	15.5% 0.36mg	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	14.6% 102mg	700mg per day for Men 19-50 years
Potassium	1.9% 64mg	23.6% 804mg	3400mg per day for Men 19-50 years
Selenium	NA	1.3% 0.72μg	55μg per day for Men 19-50 years
Sodium	3.6% 54mg	2.97% 44.5mg	1500mg per day for Men 19-50 years
Zinc	NA	3.48% 0.38mg	11mg per day for Men 19-50 years
Water	2.42% 89.7g	0.49% 18.2g	3700g per day for Men 19-50 years

Canned Cranberry-orange Relish VS Dried Zante Currants Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Cranberry-orange Relish or Dried Zante Currants?

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

• 300 calories of Canned Cranberry-orange Relish have 6.2 times more Vitamin C than Dried Zante Currants.
• While 300 kcal of Dried Zante Currants contain 3.3 times more Vitamin B1, 4.4 times more Vitamin B2 and 9.9 times more Vitamin B3 than Canned Cranberry-orange Relish.
• 300 calories of Canned Cranberry-orange Relish have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B3
• 300 calories of Dried Zante Currants have insufficient amounts of Vitamin C
• Both Canned Cranberry-orange Relish as well as Dried Zante Currants have insufficient amounts of Vitamin A and Vitamin B12 in 300 calories.

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

• 300 kcal of Dried Zante Currants contain 4.9 times more Calcium, 4.6 times more Copper, 5.8 times more Iron, 5.5 times more Magnesium, 7.6 times more Phosphorus and 12.6 times more Potassium than Canned Cranberry-orange Relish.
• 300 calories of Canned Cranberry-orange Relish lack sufficient amounts of Calcium, Iron, Magnesium, Phosphorus and Potassium

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Dried Zante Currants contain more Fiber and 7 times more Protein than Canned Cranberry-orange Relish.
• Both Canned Cranberry-orange Relish and Dried Zante Currants offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Canned Cranberry-orange Relish provide inadequate amounts of Fiber and Protein