Comparing Nutrients in 5 ounces Cranberries VS Canned Cranberry-orange Relish

Macros Ratio

	Protein	Fat	Carbs
Cranberries	4%	2%	94%
Canned Cranberry-orange Relish	1%	0%	99%

Macro Nutrients

	Cranberries	Canned Cranberry-orange Relish	Recommended Dietary Allowance
Energy	2.25% 65.2kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.035% 0.011g	0.053% 0.017g	32g per day for Men 19-50 years
Omega 3	1.95% 0.031g	NA	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.047g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	50.4% 65.5g	130g per day for Men 19-50 years
Sugars	8.35% 6.05g	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	1.3% 0.95g	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	% 4.88g	NA	g per day for Men 19-50 years
Sucrose	% 0.23g	NA	g per day for Men 19-50 years
Fiber	13.4% 5.1g	0% 0g	38g per day for Men 19-50 years
Protein	1.16% 0.65g	0.76% 0.43g	56g per day for Men 19-50 years

Vitamins

	Cranberries	Canned Cranberry-orange Relish	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0.63% 5.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.4% 0.017mg	3.54% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.2% 0.028mg	2.2% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.89% 0.14mg	0.89% 0.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.36% 0.42mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.2% 0.081mg	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	0.35% 1.4μg	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	22% 20mg	28.3% 25.5mg	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	12.5% 1.87mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.9% 7.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cranberries	Canned Cranberry-orange Relish	Recommended Dietary Allowance
Calcium	1.13% 11.3mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	8.8% 0.079mg	6.3% 0.057mg	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	4.08% 0.33mg	3.54% 0.28mg	8mg per day for Men 19-50 years
Magnesium	2.02% 8.5mg	1.35% 5.67mg	420mg per day for Men 19-50 years
Manganese	16.5% 0.38mg	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	2.23% 15.6mg	1.6% 11.3mg	700mg per day for Men 19-50 years
Potassium	3.34% 113mg	1.6% 54mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	NA	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	1.16% 0.13mg	NA	11mg per day for Men 19-50 years
Water	3.35% 124g	2.04% 75.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Cranberries VS Canned Cranberry-orange Relish per 5 oz

Compare the macro and micronutrient content in 5 oz of Cranberries versus 5 oz of Canned Cranberry-orange Relish to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cranberries vs Canned Cranberry-orange Relish:

• 5 oz of Canned Cranberry-orange Relish contain 2.5 times more Vitamin B1 and 1.3 times more Vitamin C than Raw Cranberries.
• 5 ounces of Cranberries have insufficient amounts of Vitamin B1
• Both Raw Cranberries as well as Canned Cranberry-orange Relish have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3 and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Cranberries vs Canned Cranberry-orange Relish:

• 5 ounces of Cranberries have 1.4 times more Copper, 2.1 times more Potassium and 1.6 times more Water than Canned Cranberry-orange Relish.
• While 5 oz of Canned Cranberry-orange Relish contain 16 times more Sodium than Raw Cranberries.
• Both Cranberries and Canned Cranberry-orange Relish contain similar levels of Iron per five ounces.
• 5 ounces of Canned Cranberry-orange Relish lack sufficient amounts of Potassium
• Both Raw Cranberries as well as Canned Cranberry-orange Relish lack sufficient amounts of Calcium, Magnesium and Phosphorus in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cranberries have more Fiber than Canned Cranberry-orange Relish.
• While 5 oz of Canned Cranberry-orange Relish contain 3.9 times more Energy and 3.9 times more Carbohydrate than Raw Cranberries.
• 5 ounces of Cranberries provide inadequate amounts of Energy
• 5 ounces of Canned Cranberry-orange Relish provide inadequate amounts of Fiber
• Both Raw Cranberries as well as Canned Cranberry-orange Relish provide inadequate amounts of Protein in five ounces.