Comparing Nutrients in 500 calories Canned Cranberry-orange Relish VS Red Currants

Weight per 500 calories

• Canned Cranberry-orange Relish: 281g
• Red Currants: 893g

Canned Cranberry-orange Relish has 3.2 times more energy per 100g than Red Currants. It has above average energy density when compared to other foods. Raw Red And White Currants having low energy density.

Discover which food has more nutrients per 500 calories - Canned Cranberry-orange Relish or Red Currants?

Macros Ratio

	Protein	Fat	Carbs
Canned Cranberry-orange Relish	1%	0%	99%
Red Currants	9%	3%	88%

Macro Nutrients

	Canned Cranberry-orange Relish	Red Currants	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	1.84% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	NA	19.5% 0.31g	1.6g per day for Men 19-50 years
Omega 6	NA	2.8% 0.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	100% 130g	95% 123g	130g per day for Men 19-50 years
Sugars	NA	91% 66g	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	43.5% 31.5g	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	% 28.8g	g per day for Men 19-50 years
Sucrose	NA	% 5.45g	g per day for Men 19-50 years
Fiber	0% 0g	101% 38.4g	38g per day for Men 19-50 years
Protein	1.5% 0.84g	22.3% 12.5g	56g per day for Men 19-50 years

Vitamins

	Canned Cranberry-orange Relish	Red Currants	Recommended Dietary Allowance
Vitamin A	1.25% 11.2μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.02% 0.084mg	29.8% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.32% 0.056mg	34.3% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.76% 0.28mg	5.6% 0.89mg	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	48% 0.63mg	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	18% 71.4μg	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	56% 50.6mg	407% 366mg	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	5.95% 0.89mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	82% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Cranberry-orange Relish	Red Currants	Recommended Dietary Allowance
Calcium	3.1% 31mg	29.5% 295mg	1000mg per day for Men 19-50 years
Copper	12.5% 0.11mg	106% 0.96mg	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	7.02% 0.56mg	112% 8.93mg	8mg per day for Men 19-50 years
Magnesium	2.68% 11.2mg	27.6% 116mg	420mg per day for Men 19-50 years
Manganese	NA	72.2% 1.66mg	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	3.2% 22.5mg	56% 393mg	700mg per day for Men 19-50 years
Potassium	3.14% 107mg	72.2% 2455mg	3400mg per day for Men 19-50 years
Selenium	NA	9.74% 5.36μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	0.6% 8.93mg	1500mg per day for Men 19-50 years
Zinc	NA	18.7% 2.05mg	11mg per day for Men 19-50 years
Water	4.04% 149g	20.3% 750g	3700g per day for Men 19-50 years

Canned Cranberry-orange Relish VS Red Currants Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Cranberry-orange Relish or Red Currants?

Lets compare vitamin content per 500 calories of Canned Cranberry-orange Relish vs Red Currants:

• 500 kcal of Raw Red And White Currants contain 4.2 times more Vitamin B1, 7.9 times more Vitamin B2 and 7.2 times more Vitamin C than Canned Cranberry-orange Relish.
• 500 calories of Canned Cranberry-orange Relish have insufficient amounts of Vitamin B1 and Vitamin B2
• Both Canned Cranberry-orange Relish as well as Raw Red And White Currants have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Canned Cranberry-orange Relish vs Red Currants:

• 500 kcal of Raw Red And White Currants contain 9.5 times more Calcium, 8.5 times more Copper, 15.9 times more Iron, 10.3 times more Magnesium, 17.5 times more Phosphorus, 23 times more Potassium and 5 times more Water than Canned Cranberry-orange Relish.
• 500 calories of Canned Cranberry-orange Relish lack sufficient amounts of Calcium, Iron, Magnesium, Phosphorus and Potassium

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Raw Red And White Currants contain more Fiber and 14.8 times more Protein than Canned Cranberry-orange Relish.
• Both Canned Cranberry-orange Relish and Red Currants offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Canned Cranberry-orange Relish provide inadequate amounts of Fiber and Protein