Comparing Nutrients in 300 calories Canned Cranberry-orange Relish VS Sunflower Seed Butter

Weight per 300 calories

• Canned Cranberry-orange Relish: 169g
• Sunflower Seed Butter: 48.6g

Sunflower Seed Butter no Salt has 3.5 times more energy per unit of mass than Canned Cranberry-orange Relish, which is very 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 Sunflower Seed Butter?

Macros Ratio

	Protein	Fat	Carbs
Canned Cranberry-orange Relish	1%	0%	99%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Canned Cranberry-orange Relish	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.17% 0.17g	27.7% 27g	97g per day for Men 19-50 years
Saturated Fat	0.063% 0.02g	7.1% 2.27g	32g per day for Men 19-50 years
Omega 3	NA	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	NA	28% 4.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60% 78g	8.72% 11.3g	130g per day for Men 19-50 years
Sugars	NA	7.07% 5.12g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 5.1g	g per day for Men 19-50 years
Fiber	0% 0g	7.3% 2.77g	38g per day for Men 19-50 years
Protein	0.9% 0.51g	15% 8.4g	56g per day for Men 19-50 years

Vitamins

	Canned Cranberry-orange Relish	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	0.75% 6.74μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.2% 0.051mg	2.15% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.6% 0.034mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.05% 0.17mg	20.5% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	20.6% 0.27mg	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	29% 115μg	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	1.46% 1.3mg	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	74% 11mg	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	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	1.85% 18.5mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	86.3% 0.78mg	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	25% 2mg	8mg per day for Men 19-50 years
Magnesium	1.6% 6.74mg	36% 151mg	420mg per day for Men 19-50 years
Manganese	NA	44% 1mg	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	46.3% 324mg	700mg per day for Men 19-50 years
Potassium	1.9% 64mg	8.24% 280mg	3400mg per day for Men 19-50 years
Selenium	NA	92% 50.8μg	55μg per day for Men 19-50 years
Sodium	3.6% 54mg	0.097% 1.46mg	1500mg per day for Men 19-50 years
Zinc	NA	21.6% 2.38mg	11mg per day for Men 19-50 years
Water	2.42% 89.7g	0.008% 0.3g	3700g per day for Men 19-50 years

Canned Cranberry-orange Relish VS Sunflower Seed Butter Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Cranberry-orange Relish or Sunflower Seed Butter?

Lets compare vitamin content per 300 calories of Canned Cranberry-orange Relish vs Sunflower Seed Butter:

• 300 calories of Canned Cranberry-orange Relish have 23.1 times more Vitamin C than Sunflower Seed Butter.
• While 300 kcal of Sunflower Seed Butter no Salt contain 2.4 times more Vitamin B2 and 19.5 times more Vitamin B3 than Canned Cranberry-orange Relish.
• 300 calories of Canned Cranberry-orange Relish have insufficient amounts of Vitamin B2 and Vitamin B3
• 300 calories of Sunflower Seed Butter have insufficient amounts of Vitamin C
• Both Canned Cranberry-orange Relish as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B1 and Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Canned Cranberry-orange Relish vs Sunflower Seed Butter:

• 300 kcal of Sunflower Seed Butter no Salt contain 11.5 times more Copper, 5.9 times more Iron, 22.4 times more Magnesium, 24 times more Phosphorus and 4.4 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 Sunflower Seed Butter no Salt lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Cranberry-orange Relish have 6.9 times more Carbohydrate than Sunflower Seed Butter.
• While 300 kcal of Sunflower Seed Butter no Salt contain 159.2 times more Fat, 112.5 times more Saturated Fat, more Fiber and 16.6 times more Protein than Canned Cranberry-orange Relish.
• Both Canned Cranberry-orange Relish and Sunflower Seed Butter offer comparable quantities of Energy per 300 calories.
• 300 calories of Canned Cranberry-orange Relish provide inadequate amounts of Fiber and Protein