Comparing Nutrients in 300 calories Canned Cranberry-orange Relish VS Oranges

Weight per 300 calories

• Canned Cranberry-orange Relish: 169g
• Oranges: 638g

Canned Cranberry-orange Relish has 3.8 times more energy per 100g than Oranges. It has above average energy density when compared to other foods. Raw Oranges having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Canned Cranberry-orange Relish	1%	0%	99%
Oranges	7%	2%	91%

Macro Nutrients

	Canned Cranberry-orange Relish	Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.17% 0.17g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.063% 0.02g	0.3% 0.096g	32g per day for Men 19-50 years
Omega 3	NA	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	NA	0.68% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60% 78g	57.7% 75g	130g per day for Men 19-50 years
Sugars	NA	82.3% 59.7g	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	40.3% 15.3g	38g per day for Men 19-50 years
Protein	0.9% 0.51g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Canned Cranberry-orange Relish	Oranges	Recommended Dietary Allowance
Vitamin A	0.75% 6.74μg	7.8% 70.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.2% 0.051mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.6% 0.034mg	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.05% 0.17mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	29.5% 0.38mg	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	48% 191μg	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	377% 340mg	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	7.66% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Cranberry-orange Relish	Oranges	Recommended Dietary Allowance
Calcium	1.85% 18.5mg	25.5% 255mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	32% 0.29mg	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	7.98% 0.64mg	8mg per day for Men 19-50 years
Magnesium	1.6% 6.74mg	15% 64mg	420mg per day for Men 19-50 years
Manganese	NA	6.94% 0.16mg	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	12.8% 89.4mg	700mg per day for Men 19-50 years
Potassium	1.9% 64mg	34% 1155mg	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% 0mg	1500mg per day for Men 19-50 years
Zinc	NA	4.06% 0.45mg	11mg per day for Men 19-50 years
Water	2.42% 89.7g	15% 554g	3700g per day for Men 19-50 years

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

• Raw Oranges contain 10.4 times more Vitamin A, 11 times more Vitamin B1, 7.6 times more Vitamin B2, 10.7 times more Vitamin B3 and 11.2 times more Vitamin C than Canned Cranberry-orange Relish.
• Both Canned Cranberry-orange Relish as well as Raw Oranges have insufficient amounts of Vitamin B12 in 300 kcal.

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

• Canned Cranberry-orange Relish has more Sodium than Raw Oranges.
• While Raw Oranges contain 13.8 times more Calcium, 4.3 times more Copper, 1.9 times more Iron, 9.5 times more Magnesium, 6.6 times more Phosphorus, 18 times more Potassium and 6.2 times more Water than Canned Cranberry-orange Relish.

Comparison of macro-nutrients per 300 calories:

• Raw Oranges contain more Fiber and 11.9 times more Protein than Canned Cranberry-orange Relish.
• Both Canned Cranberry-orange Relish and Raw Oranges have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Canned Cranberry-orange Relish as well as Raw Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.