Comparing Nutrients in 500 calories Canned Cranberry-orange Relish VS Valencia Oranges

Weight per 500 calories

• Canned Cranberry-orange Relish: 281g
• Valencia Oranges: 1020g

Canned Cranberry-orange Relish has 3.6 times more energy per 100g than Valencia Oranges. It has above average energy density when compared to other foods. Raw Valencia Oranges having low energy density.

Which food has more nutrients per 500 calories - Canned Cranberry-orange Relish or Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
Canned Cranberry-orange Relish	1%	0%	99%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Canned Cranberry-orange Relish	Valencia Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	3.16% 3.06g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	NA	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	NA	2.64% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	100% 130g	93% 121g	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	0% 0g	67% 25.5g	38g per day for Men 19-50 years
Protein	1.5% 0.84g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Canned Cranberry-orange Relish	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	1.25% 11.2μg	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.02% 0.084mg	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.32% 0.056mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.76% 0.28mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	51% 2.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	49.5% 0.64mg	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	99% 398μg	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	550% 495mg	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	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

	Canned Cranberry-orange Relish	Valencia Oranges	Recommended Dietary Allowance
Calcium	3.1% 31mg	41% 408mg	1000mg per day for Men 19-50 years
Copper	12.5% 0.11mg	42% 0.38mg	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	11.5% 0.92mg	8mg per day for Men 19-50 years
Magnesium	2.68% 11.2mg	24.3% 102mg	420mg per day for Men 19-50 years
Manganese	NA	10.2% 0.23mg	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	24.8% 173mg	700mg per day for Men 19-50 years
Potassium	3.14% 107mg	53.7% 1827mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	6% 90mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	NA	5.57% 0.61mg	11mg per day for Men 19-50 years
Water	4.04% 149g	24% 881g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Cranberry-orange Relish vs Valencia Oranges:

• Raw Valencia Oranges contain 10.9 times more Vitamin A, 10.5 times more Vitamin B1, 7.3 times more Vitamin B2, 10 times more Vitamin B3 and 9.8 times more Vitamin C than Canned Cranberry-orange Relish.
• Both Canned Cranberry-orange Relish as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Canned Cranberry-orange Relish vs Valencia Oranges:

• Canned Cranberry-orange Relish has more Sodium than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 13.2 times more Calcium, 3.4 times more Copper, 1.6 times more Iron, 9.1 times more Magnesium, 7.7 times more Phosphorus, 17.1 times more Potassium and 5.9 times more Water than Canned Cranberry-orange Relish.

Comparison of macro-nutrients per 500 calories:

• Raw Valencia Oranges contain more Fiber and 12.6 times more Protein than Canned Cranberry-orange Relish.
• Both Canned Cranberry-orange Relish and Raw Valencia Oranges have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Canned Cranberry-orange Relish as well as Raw Valencia Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.