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Comparing Nutrients in 300 calories Canned Cranberry Sauce sweetenedVS Black Currants

Weight per 300 calories

Canned Cranberry Sauce sweetened
189g
Black Currants
476g

Canned Cranberry Sauce sweetened has 2.5 times more energy per 100g than Black Currants. It has above average energy density when compared to other foods. Raw European Black Currants having low energy density.

Which food has more nutrients per 300 calories - Canned Cranberry Sauce sweetened or Black Currants?

Macros Ratio

Protein Fat Carbs

Canned Cranberry Sauce sweetened
2%
1%
97%
Black Currants
8%
5%
87%
300 kcal ▼

Macro Nutrients

Canned Cranberry Sauce sweetenedvs Black Currants
10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.29%0.28g
Fat
2%1.95g
0.28 gvs1.95 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.041%0.013g
Saturated Fat
0.51%0.16g
0.013 gvs0.16 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.4%0.023g
Omega 3
21.4%0.34g
0.023 gvs0.34 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.21%0.036g
Omega 6
3%0.51g
0.036 gvs0.51 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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58.6%76.2g
Carbohydrate
56.3%73.2g
76.2 gvs73.2 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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82.6%60g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
60 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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25.4%18.4g
Fructose
NA
≤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]
18.4 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%33g
Glucose
NA
33 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.19g
Sucrose
NA
0.19 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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5.46%2.08g
Fiber
NA
2.08 gvsNA g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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3.03%1.7g
Protein
12%6.67g
1.7 gvs6.67 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Canned Cranberry Sauce sweetenedvs Black Currants
0.42%3.77μg
Vitamin A
6.35%57μg
RAE, retinol activity equivalents
3.77 μgvs57 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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2.36%0.028mg
Vitamin B1
20%0.24mg
Thiamine
0.028 mgvs0.24 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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3.05%0.04mg
Vitamin B2
18.3%0.24mg
Riboflavin
0.04 mgvs0.24 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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1.18%0.19mg
Vitamin B3
8.93%1.43mg
Niacin, nicotinic acid, niacinamide
0.19 mgvs1.43 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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NA
Vitamin B5
38%1.9mg
Pantothenic acid
NA mgvs1.9 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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2.03%0.026mg
Vitamin B6
24%0.31mg
Pyridoxine
0.026 mgvs0.31 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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0.47%1.9μg
Vitamin B9
NA
Folates and Folic Acid
1.9 μgvsNA μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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2.1%1.9mg
Vitamin C
958%862mg
Ascorbic acid
1.9 mgvs862 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
NA
Calciferol, cholecalciferol, ergocalciferol
0 IUvsNA IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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11.7%1.75mg
Vitamin E
31.7%4.76mg
Tocopherols and Tocotrienols
1.75 mgvs4.76 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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2.2%2.64μg
Vitamin K
NA
Phytomenadione or phylloquinone
2.64 μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Canned Cranberry Sauce sweetenedvs Black Currants
0.57%5.66mg
Calcium
26%262mg
5.66 mgvs262 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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5.45%0.049mg
Copper
45.5%0.41mg
0.049 mgvs0.41 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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0.09%3.6μg
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
3.6 μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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9.67%0.77mg
Iron
92%7.33mg
0.77 mgvs7.33 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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0.9%3.77mg
Magnesium
27.2%114mg
3.77 mgvs114 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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6%0.14mg
Manganese
53%1.2mg
0.14 mgvs1.2 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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1.08%7.55mg
Phosphorus
40%281mg
7.55 mgvs281 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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1.55%53mg
Potassium
45%1533mg
53 mgvs1533 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.37%0.75μg
Selenium
NA
0.75 μgvsNA μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.63%9.43mg
Sodium
0.63%9.52mg
9.43 mgvs9.52 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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0.51%0.057mg
Zinc
11.7%1.3mg
0.057 mgvs1.3 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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3%110g
Water
10.5%390g
110 gvs390 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Canned Cranberry Sauce sweetened vs Black Currants:
Comparing minerals per 300 calories for Canned Cranberry Sauce sweetened vs Black Currants:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal:

Canned Cranberry Sauce sweetenedVS Canned Cranberry-orange RelishBlack CurrantsVS Canned Cranberry-orange RelishCanned Cranberry Sauce sweetenedVS Red CurrantsBlack CurrantsVS Red Currants
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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