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

Weight per 500 calories

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

Canned Cranberry-orange Relish has 3.2 times more energy per unit of mass than Raw Red And White Currants, which is above average in comparison to other foods. Red Currants having low energy density.

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Red Currants	Canned Cranberry-orange Relish	Recommended Dietary Allowance
Vitamin A	2% 18μg	1.25% 11.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.8% 0.36mg	7.02% 0.084mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.3% 0.45mg	4.32% 0.056mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.6% 0.89mg	1.76% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.63mg	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	18% 71.4μg	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	407% 366mg	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	5.95% 0.89mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	82% 98μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

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

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

• 500 calories of Red Currants have 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 Raw Red And White Currants as well as Canned Cranberry-orange Relish have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin B12 in 500 calories.

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

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