Comparing Nutrients in 300 calories Canned Cranberry-orange Relish VS Custard-apple

Weight per 300 calories

• Canned Cranberry-orange Relish: 169g
• Custard-apple: 297g

Canned Cranberry-orange Relish has 1.8 times more energy per 100g than Custard-apple. It has above average energy density when compared to other foods. Raw Custard-apple having average energy density.

Discover which food has more nutrients per 300 calories - Canned Cranberry-orange Relish or Custard-apple?

Macros Ratio

	Protein	Fat	Carbs
Canned Cranberry-orange Relish	1%	0%	99%
Custard-apple	6%	5%	89%

Macro Nutrients

	Canned Cranberry-orange Relish	Custard-apple	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.17% 0.17g	1.84% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.063% 0.02g	2.14% 0.69g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60% 78g	57.6% 75g	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	18.8% 7.13g	38g per day for Men 19-50 years
Protein	0.9% 0.51g	9% 5.05g	56g per day for Men 19-50 years

Vitamins

	Canned Cranberry-orange Relish	Custard-apple	Recommended Dietary Allowance
Vitamin A	0.75% 6.74μg	0.66% 5.94μg	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	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.05% 0.17mg	9.3% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	50.5% 0.66mg	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	63.4% 57mg	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	NA	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	Custard-apple	Recommended Dietary Allowance
Calcium	1.85% 18.5mg	8.9% 89mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	NA	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	26.4% 2.1mg	8mg per day for Men 19-50 years
Magnesium	1.6% 6.74mg	12.7% 53.5mg	420mg per day for Men 19-50 years
Manganese	NA	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	1.93% 13.5mg	8.9% 62.4mg	700mg per day for Men 19-50 years
Potassium	1.9% 64mg	33.4% 1135mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	3.6% 54mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	NA	NA	11mg per day for Men 19-50 years
Water	2.42% 89.7g	5.74% 212g	3700g per day for Men 19-50 years

Canned Cranberry-orange Relish VS Custard-apple Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Cranberry-orange Relish or Custard-apple?

Lets compare vitamin content per 300 calories of Canned Cranberry-orange Relish vs Custard-apple:

• 300 kcal of Raw Custard-apple contain 4.7 times more Vitamin B1, 8.8 times more Vitamin B2, 8.8 times more Vitamin B3 and 1.9 times more Vitamin C than Canned Cranberry-orange Relish.
• 300 calories of Canned Cranberry-orange Relish have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B3
• Both Canned Cranberry-orange Relish as well as Raw Custard-apple have insufficient amounts of Vitamin A and Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Canned Cranberry-orange Relish vs Custard-apple:

• 300 kcal of Raw Custard-apple contain 4.8 times more Calcium, 6.3 times more Iron, 7.9 times more Magnesium, 4.6 times more Phosphorus and 17.7 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 Raw Custard-apple contain more Fiber and 10 times more Protein than Canned Cranberry-orange Relish.
• Both Canned Cranberry-orange Relish and Custard-apple offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Canned Cranberry-orange Relish provide inadequate amounts of Fiber and Protein