Comparing Nutrients in 500 calories Sweetened Dried Cranberries VS Canned Cranberry-orange Relish

Weight per 500 calories

• Sweetened Dried Cranberries: 162g
• Canned Cranberry-orange Relish: 281g

Sweetened Dried Cranberries have 1.7 times more energy per 100g than Canned Cranberry-orange Relish. It has high energy density when compared to other foods. Canned Cranberry-orange Relish having above average energy density.

Which food has more nutrients per 500 calories - Sweetened Dried Cranberries or Canned Cranberry-orange Relish?

Macros Ratio

	Protein	Fat	Carbs
Sweetened Dried Cranberries	0%	3%	97%
Canned Cranberry-orange Relish	1%	0%	99%

Macro Nutrients

	Sweetened Dried Cranberries	Canned Cranberry-orange Relish	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.82% 1.77g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	2.33% 0.037g	NA	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.26g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	103% 134g	100% 130g	130g per day for Men 19-50 years
Sugars	162% 118g	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	60.5% 44g	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	% 48.2g	NA	g per day for Men 19-50 years
Sucrose	% 25.6g	NA	g per day for Men 19-50 years
Fiber	22.6% 8.6g	0% 0g	38g per day for Men 19-50 years
Protein	0.49% 0.28g	1.5% 0.84g	56g per day for Men 19-50 years

Vitamins

	Sweetened Dried Cranberries	Canned Cranberry-orange Relish	Recommended Dietary Allowance
Vitamin A	0.36% 3.25μg	1.25% 11.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.76% 0.021mg	7.02% 0.084mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.045mg	4.32% 0.056mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.56% 0.89mg	1.76% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.75% 0.062mg	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	0% 0μg	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	0.36% 0.32mg	56% 50.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	22.7% 3.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.3% 12.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Dried Cranberries	Canned Cranberry-orange Relish	Recommended Dietary Allowance
Calcium	1.46% 14.6mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	11.4% 0.1mg	12.5% 0.11mg	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	7.9% 0.63mg	7.02% 0.56mg	8mg per day for Men 19-50 years
Magnesium	1.55% 6.5mg	2.68% 11.2mg	420mg per day for Men 19-50 years
Manganese	12.7% 0.29mg	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	1.86% 13mg	3.2% 22.5mg	700mg per day for Men 19-50 years
Potassium	2.34% 79.5mg	3.14% 107mg	3400mg per day for Men 19-50 years
Selenium	1.77% 0.97μg	NA	55μg per day for Men 19-50 years
Sodium	0.54% 8.1mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	1.48% 0.16mg	NA	11mg per day for Men 19-50 years
Water	0.69% 25.6g	4.04% 149g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Sweetened Dried Cranberries vs Canned Cranberry-orange Relish:

• Sweetened Dried Cranberries have 3.2 times more Vitamin B3 than Canned Cranberry-orange Relish.
• While Canned Cranberry-orange Relish contains 4 times more Vitamin B1 and 155.7 times more Vitamin C than Sweetened Dried Cranberries.
• Both Sweetened Dried Cranberries as well as Canned Cranberry-orange Relish have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Sweetened Dried Cranberries vs Canned Cranberry-orange Relish:

• Canned Cranberry-orange Relish contains 11.1 times more Sodium than Sweetened Dried Cranberries.
• Both Sweetened Dried Cranberries and Canned Cranberry-orange Relish have similar amounts of Copper and Iron per 500 kcal.
• Both Sweetened Dried Cranberries as well as Canned Cranberry-orange Relish have insufficient amounts of Calcium, Magnesium, Phosphorus and Potassium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Sweetened Dried Cranberries have more Fiber than Canned Cranberry-orange Relish.
• Both Sweetened Dried Cranberries and Canned Cranberry-orange Relish have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Sweetened Dried Cranberries as well as Canned Cranberry-orange Relish have insufficient amounts of Fat, Cholesterol, Glucose, Sucrose and Protein in 500 kcal.