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

Weight per 300 calories

• Oranges with Peel: 476g
• Canned Cranberry-orange Relish: 169g

Canned Cranberry-orange Relish has 2.8 times more energy per unit of mass than Raw Oranges with Peel , which is above average in comparison to other foods. Oranges with Peel having low energy density.

Discover which food has more nutrients per 300 calories - Oranges with Peel or Canned Cranberry-orange Relish?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Canned Cranberry-orange Relish	1%	0%	99%

Macro Nutrients

	Oranges with Peel	Canned Cranberry-orange Relish	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	0.17% 0.17g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	0.063% 0.02g	32g per day for Men 19-50 years
Omega 3	4.76% 0.076g	NA	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.8% 74g	60% 78g	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	56.4% 21.4g	0% 0g	38g per day for Men 19-50 years
Protein	11% 6.2g	0.9% 0.51g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Canned Cranberry-orange Relish	Recommended Dietary Allowance
Vitamin A	6.88% 62μg	0.75% 6.74μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	4.2% 0.051mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	2.6% 0.034mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	1.05% 0.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	NA	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	35.7% 143μg	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	376% 338mg	33.7% 30.3mg	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

	Oranges with Peel	Canned Cranberry-orange Relish	Recommended Dietary Allowance
Calcium	33.3% 333mg	1.85% 18.5mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	7.5% 0.067mg	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	47.6% 3.8mg	4.2% 0.34mg	8mg per day for Men 19-50 years
Magnesium	16% 66.7mg	1.6% 6.74mg	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	15% 105mg	1.93% 13.5mg	700mg per day for Men 19-50 years
Potassium	27.5% 933mg	1.9% 64mg	3400mg per day for Men 19-50 years
Selenium	6.06% 3.33μg	NA	55μg per day for Men 19-50 years
Sodium	0.63% 9.52mg	3.6% 54mg	1500mg per day for Men 19-50 years
Zinc	4.76% 0.52mg	NA	11mg per day for Men 19-50 years
Water	10.6% 392g	2.42% 89.7g	3700g per day for Men 19-50 years

Oranges With Peel VS Canned Cranberry-orange Relish Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oranges with Peel or Canned Cranberry-orange Relish?

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

• 300 calories of Oranges with Peel have 9.2 times more Vitamin A, 9.4 times more Vitamin B1, 7.1 times more Vitamin B2, 14.1 times more Vitamin B3 and 11.1 times more Vitamin C than Canned Cranberry-orange Relish.
• 300 calories of Canned Cranberry-orange Relish have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2 and Vitamin B3
• Both Raw Oranges with Peel as well as Canned Cranberry-orange Relish have insufficient amounts of Vitamin B12 in 300 calories.

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

• 300 calories of Oranges with Peel have 18 times more Calcium, 4 times more Copper, 11.3 times more Iron, 9.9 times more Magnesium, 7.8 times more Phosphorus, 14.6 times more Potassium and 4.4 times more Water 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 calories of Oranges with Peel have more Fiber and 12.2 times more Protein than Canned Cranberry-orange Relish.
• Both Oranges with Peel and Canned Cranberry-orange Relish offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Canned Cranberry-orange Relish provide inadequate amounts of Fiber and Protein