Comparing Nutrients in 500 calories Canned Cranberry Sauce sweetened VS Canned Cranberry-orange Relish

Weight per 500 calories

• Canned Cranberry Sauce sweetened: 315g
• Canned Cranberry-orange Relish: 281g

Both foods have similar energy densities which is above average in comparison to other foods.

Which food has more nutrients per 500 calories - Canned Cranberry Sauce sweetened or Canned Cranberry-orange Relish?

Macros Ratio

	Protein	Fat	Carbs
Canned Cranberry Sauce sweetened	2%	1%	97%
Canned Cranberry-orange Relish	1%	0%	99%

Macro Nutrients

	Canned Cranberry Sauce sweetened	Canned Cranberry-orange Relish	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.47g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.069% 0.022g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	2.36% 0.038g	NA	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 127g	100% 130g	130g per day for Men 19-50 years
Sugars	138% 100g	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	42.3% 30.7g	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	% 54.7g	NA	g per day for Men 19-50 years
Sucrose	% 0.31g	NA	g per day for Men 19-50 years
Fiber	9.1% 3.46g	0% 0g	38g per day for Men 19-50 years
Protein	5.05% 2.83g	1.5% 0.84g	56g per day for Men 19-50 years

Vitamins

	Canned Cranberry Sauce sweetened	Canned Cranberry-orange Relish	Recommended Dietary Allowance
Vitamin A	0.7% 6.3μg	1.25% 11.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.93% 0.047mg	7.02% 0.084mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.08% 0.066mg	4.32% 0.056mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.97% 0.31mg	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	3.4% 0.044mg	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	0.79% 3.14μg	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	3.5% 3.14mg	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	19.5% 2.92mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.67% 4.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Cranberry Sauce sweetened	Canned Cranberry-orange Relish	Recommended Dietary Allowance
Calcium	0.94% 9.43mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	9.1% 0.082mg	12.5% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	0.15% 5.97μg	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	16% 1.3mg	7.02% 0.56mg	8mg per day for Men 19-50 years
Magnesium	1.5% 6.3mg	2.68% 11.2mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	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	1.8% 12.6mg	3.2% 22.5mg	700mg per day for Men 19-50 years
Potassium	2.6% 88mg	3.14% 107mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.26μg	NA	55μg per day for Men 19-50 years
Sodium	1.05% 15.7mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	0.86% 0.094mg	NA	11mg per day for Men 19-50 years
Water	4.97% 184g	4.04% 149g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Cranberry Sauce sweetened vs Canned Cranberry-orange Relish:

• Canned Cranberry-orange Relish contains 1.8 times more Vitamin B1 and 16.1 times more Vitamin C than Canned Cranberry Sauce sweetened.
• Both Canned Cranberry Sauce sweetened and Canned Cranberry-orange Relish have similar amounts of Vitamin B2 per 500 kcal.
• Both Canned Cranberry Sauce sweetened as well as Canned Cranberry-orange Relish have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Canned Cranberry Sauce sweetened vs Canned Cranberry-orange Relish:

• Canned Cranberry Sauce sweetened has 2.3 times more Iron than Canned Cranberry-orange Relish.
• While Canned Cranberry-orange Relish contains 1.4 times more Copper and 5.7 times more Sodium than Canned Cranberry Sauce sweetened.
• Both Canned Cranberry Sauce sweetened 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:

• Canned Cranberry Sauce sweetened has more Fiber and 3.4 times more Protein than Canned Cranberry-orange Relish.
• Both Canned Cranberry Sauce sweetened and Canned Cranberry-orange Relish have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Canned Cranberry Sauce sweetened as well as Canned Cranberry-orange Relish have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.