Comparing Nutrients in 300 calories Canned Cranberry-orange Relish VS Deglet Noor Dates

Weight per 300 calories

• Canned Cranberry-orange Relish: 169g
• Deglet Noor Dates: 106g

Deglet Noor Dates 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 Deglet Noor Dates?

Macros Ratio

	Protein	Fat	Carbs
Canned Cranberry-orange Relish	1%	0%	99%
Deglet Noor Dates	3%	1%	96%

Macro Nutrients

	Canned Cranberry-orange Relish	Deglet Noor Dates	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.17% 0.17g	0.43% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.063% 0.02g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	NA	0.2% 0.003g	1.6g per day for Men 19-50 years
Omega 6	NA	0.1% 0.017g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60% 78g	61.4% 80g	130g per day for Men 19-50 years
Sugars	NA	93% 67.4g	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	28.8% 21g	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	% 21g	g per day for Men 19-50 years
Sucrose	NA	% 25.3g	g per day for Men 19-50 years
Fiber	0% 0g	22.4% 8.5g	38g per day for Men 19-50 years
Protein	0.9% 0.51g	4.65% 2.6g	56g per day for Men 19-50 years

Vitamins

	Canned Cranberry-orange Relish	Deglet Noor Dates	Recommended Dietary Allowance
Vitamin A	0.75% 6.74μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.2% 0.051mg	4.6% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.6% 0.034mg	5.4% 0.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.05% 0.17mg	8.47% 1.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12.5% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	13.5% 0.18mg	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	5.05% 20.2μg	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	0.47% 0.43mg	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	0.35% 0.053mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.4% 2.87μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Cranberry-orange Relish	Deglet Noor Dates	Recommended Dietary Allowance
Calcium	1.85% 18.5mg	4.15% 41.5mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	24.3% 0.22mg	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	13.6% 1.1mg	8mg per day for Men 19-50 years
Magnesium	1.6% 6.74mg	11% 45.7mg	420mg per day for Men 19-50 years
Manganese	NA	12% 0.28mg	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	9.42% 66mg	700mg per day for Men 19-50 years
Potassium	1.9% 64mg	20.5% 698mg	3400mg per day for Men 19-50 years
Selenium	NA	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	3.6% 54mg	0.14% 2.13mg	1500mg per day for Men 19-50 years
Zinc	NA	2.8% 0.31mg	11mg per day for Men 19-50 years
Water	2.42% 89.7g	0.59% 22g	3700g per day for Men 19-50 years

Canned Cranberry-orange Relish VS Deglet Noor Dates Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Cranberry-orange Relish or Deglet Noor Dates?

Lets compare vitamin content per 300 calories of Canned Cranberry-orange Relish vs Deglet Noor Dates:

• 300 calories of Canned Cranberry-orange Relish have 71.3 times more Vitamin C than Deglet Noor Dates.
• While 300 kcal of Deglet Noor Dates contain 8 times more Vitamin B3 than Canned Cranberry-orange Relish.
• 300 calories of Canned Cranberry-orange Relish have insufficient amounts of Vitamin B3
• 300 calories of Deglet Noor Dates have insufficient amounts of Vitamin C
• Both Canned Cranberry-orange Relish as well as Deglet Noor Dates have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2 and Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Canned Cranberry-orange Relish vs Deglet Noor Dates:

• 300 kcal of Deglet Noor Dates contain 3.3 times more Copper, 3.2 times more Iron, 6.8 times more Magnesium, 4.9 times more Phosphorus and 10.9 times more Potassium than Canned Cranberry-orange Relish.
• 300 calories of Canned Cranberry-orange Relish lack sufficient amounts of Iron, Magnesium, Phosphorus and Potassium
• Both Canned Cranberry-orange Relish as well as Deglet Noor Dates lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Deglet Noor Dates contain more Fiber than Canned Cranberry-orange Relish.
• Both Canned Cranberry-orange Relish and Deglet Noor Dates offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Canned Cranberry-orange Relish provide inadequate amounts of Fiber
• Both Canned Cranberry-orange Relish as well as Deglet Noor Dates provide inadequate amounts of Protein in 300 calories.