Comparing Nutrients in 7 ounces Canned Cranberry-orange Relish VS 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	12% 353kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.074% 0.024g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	NA	4.34% 0.069g	1.6g per day for Men 19-50 years
Omega 6	NA	0.62% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.5% 92g	21% 27.4g	130g per day for Men 19-50 years
Sugars	NA	20% 14.6g	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	9.66% 7g	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	% 6.4g	g per day for Men 19-50 years
Sucrose	NA	% 1.2g	g per day for Men 19-50 years
Fiber	0% 0g	22.5% 8.53g	38g per day for Men 19-50 years
Protein	1.06% 0.6g	4.96% 2.78g	56g per day for Men 19-50 years

Vitamins

	Canned Cranberry-orange Relish	Red Currants	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.24% 0.2mg	1.24% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	2.54% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	10.7% 0.14mg	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	3.97% 16μg	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	39.7% 35.7mg	90% 81.4mg	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	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	18% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Cranberry-orange Relish	Red Currants	Recommended Dietary Allowance
Calcium	2.2% 22mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	8.8% 0.079mg	23.6% 0.21mg	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	4.96% 0.4mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	1.9% 7.94mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	NA	16% 0.37mg	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	2.27% 16mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	2.2% 75.4mg	16% 546mg	3400mg per day for Men 19-50 years
Selenium	NA	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	NA	4.15% 0.46mg	11mg per day for Men 19-50 years
Water	2.85% 106g	4.5% 167g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Cranberry-orange Relish VS Red Currants per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Cranberry-orange Relish versus 7 oz of Red Currants to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Cranberry-orange Relish vs Red Currants:

• 7 oz of Raw Red And White Currants contain 1.3 times more Vitamin B1, 2.5 times more Vitamin B2 and 2.3 times more Vitamin C than Canned Cranberry-orange Relish.
• 7 ounces of Canned Cranberry-orange Relish have insufficient amounts of 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 seven ounces.

Comparing minerals per 7 ounces for Canned Cranberry-orange Relish vs Red Currants:

• 7 ounces of Canned Cranberry-orange Relish have 32 times more Sodium than Red Currants.
• While 7 oz of Raw Red And White Currants contain 3 times more Calcium, 2.7 times more Copper, 5 times more Iron, 3.3 times more Magnesium, 5.5 times more Phosphorus, 7.2 times more Potassium and 1.6 times more Water than Canned Cranberry-orange Relish.
• 7 ounces of Canned Cranberry-orange Relish lack sufficient amounts of Calcium, Magnesium, Phosphorus and Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Cranberry-orange Relish have 3.2 times more Energy and 3.3 times more Carbohydrate than Red Currants.
• While 7 oz of Raw Red And White Currants contain more Fiber and 4.7 times more Protein than Canned Cranberry-orange Relish.
• 7 ounces of Canned Cranberry-orange Relish provide inadequate amounts of Fiber and Protein
• 7 ounces of Red Currants provide inadequate amounts of Energy