Comparing Nutrients in 300 calories Black CurrantsVS Canned Cranberry-orange Relish

Weight per 300 calories

Black Currants

476g

Canned Cranberry-orange Relish

169g

Canned Cranberry-orange Relish has 2.8 times more energy per unit of mass than Raw European Black Currants, which is above average in comparison to other foods. Black Currants having low energy density.

Which food has more nutrients per 300 calories - Black Currants or Canned Cranberry-orange Relish?

Macros Ratio

Protein Fat Carbs

Black Currants

87%

Canned Cranberry-orange Relish

99%

300 kcal ▼

Macro Nutrients

Black Currantsvs Canned Cranberry-orange Relish

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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2%1.95g

Fat

0.17%0.17g

1.95 gvs0.17 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.51%0.16g

Saturated Fat

0.063%0.02g

0.16 gvs0.02 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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21.4%0.34g

Omega 3

0.34 gvsNA g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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3%0.51g

Omega 6

0.51 gvsNA 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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56.3%73.2g

Carbohydrate

60%78g

73.2 gvs78 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Fiber

0%0g

NA gvs0 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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12%6.67g

Protein

0.9%0.51g

6.67 gvs0.51 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Black Currantsvs Canned Cranberry-orange Relish

6.35%57μg

Vitamin A

0.75%6.74μg

RAE, retinol activity equivalents

57 μgvs6.74 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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20%0.24mg

Vitamin B1

4.2%0.051mg

Thiamine

0.24 mgvs0.051 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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18.3%0.24mg

Vitamin B2

2.6%0.034mg

Riboflavin

0.24 mgvs0.034 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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8.93%1.43mg

Vitamin B3

1.05%0.17mg

Niacin, nicotinic acid, niacinamide

1.43 mgvs0.17 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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38%1.9mg

Vitamin B5

Pantothenic acid

1.9 mgvsNA mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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24%0.31mg

Vitamin B6

Pyridoxine

0.31 mgvsNA mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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Vitamin B9

Folates and Folic Acid

NA 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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958%862mg

Vitamin C

33.7%30.3mg

Ascorbic acid

862 mgvs30.3 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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Vitamin D

Calciferol, cholecalciferol, ergocalciferol

NA IUvsNA IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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31.7%4.76mg

Vitamin E

Tocopherols and Tocotrienols

4.76 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

Phytomenadione or phylloquinone

NA μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Black Currantsvs Canned Cranberry-orange Relish

26%262mg

Calcium

1.85%18.5mg

262 mgvs18.5 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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45.5%0.41mg

Copper

7.5%0.067mg

0.41 mgvs0.067 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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92%7.33mg

Iron

4.2%0.34mg

7.33 mgvs0.34 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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27.2%114mg

Magnesium

1.6%6.74mg

114 mgvs6.74 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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53%1.2mg

Manganese

1.2 mgvsNA mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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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40%281mg

Phosphorus

1.93%13.5mg

281 mgvs13.5 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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45%1533mg

Potassium

1.9%64mg

1533 mgvs64 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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Selenium

NA μgvsNA μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.63%9.52mg

Sodium

3.6%54mg

9.52 mgvs54 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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11.7%1.3mg

Zinc

1.3 mgvsNA mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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10.5%390g

Water

2.42%89.7g

390 gvs89.7 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 Black Currants vs Canned Cranberry-orange Relish:

Raw European Black Currants have 8.5 times more Vitamin A, 4.7 times more Vitamin B1, 7.1 times more Vitamin B2, 8.5 times more Vitamin B3 and 28.4 times more Vitamin C than Canned Cranberry-orange Relish.
Both Raw European Black Currants as well as Canned Cranberry-orange Relish have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Black Currants vs Canned Cranberry-orange Relish:

Raw European Black Currants have 14.1 times more Calcium, 6.1 times more Copper, 21.8 times more Iron, 17 times more Magnesium, 20.8 times more Phosphorus, 23.9 times more Potassium and 4.4 times more Water than Canned Cranberry-orange Relish.
While Canned Cranberry-orange Relish contains 5.7 times more Sodium than Raw European Black Currants.

Comparison of macro-nutrients per 300 calories:

Raw European Black Currants have 13.2 times more Protein than Canned Cranberry-orange Relish.
Both Raw European Black Currants and Canned Cranberry-orange Relish have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Raw European Black Currants as well as Canned Cranberry-orange Relish have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Black CurrantsVS Red CurrantsCanned Cranberry-orange RelishVS Red Currants

Compare Foods

Comparing Nutrients in 300 calories Black CurrantsVS Canned Cranberry-orange Relish

Weight per 300 calories

Which food has more nutrients per 300 calories - Black Currants or Canned Cranberry-orange Relish?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: