Comparing Nutrients in 500 calories Canned Cranberry-orange RelishVS Black Currants

Weight per 500 calories

Canned Cranberry-orange Relish

281g

Black Currants

794g

Canned Cranberry-orange Relish has 2.8 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 500 calories - Canned Cranberry-orange Relish or Black Currants?

Macros Ratio

Protein Fat Carbs

Canned Cranberry-orange Relish

99%

Black Currants

87%

500 kcal ▼

Macro Nutrients

Canned Cranberry-orange Relishvs Black Currants

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.29%0.28g

Fat

3.35%3.25g

0.28 gvs3.25 g

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

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0.11%0.034g

Saturated Fat

0.84%0.27g

0.034 gvs0.27 g

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

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Omega 3

35.7%0.57g

NA gvs0.57 g

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

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Omega 6

5%0.85g

NA gvs0.85 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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100%130g

Carbohydrate

94%122g

130 gvs122 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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0%0g

Fiber

0 gvsNA g

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

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1.5%0.84g

Protein

20%11g

0.84 gvs11 g

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

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Vitamins

Canned Cranberry-orange Relishvs Black Currants

1.25%11.2μg

Vitamin A

10.6%95μg

RAE, retinol activity equivalents

11.2 μgvs95 μg

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

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7.02%0.084mg

Vitamin B1

33%0.4mg

Thiamine

0.084 mgvs0.4 mg

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

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4.32%0.056mg

Vitamin B2

30.5%0.4mg

Riboflavin

0.056 mgvs0.4 mg

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

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1.76%0.28mg

Vitamin B3

15%2.4mg

Niacin, nicotinic acid, niacinamide

0.28 mgvs2.4 mg

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

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Vitamin B5

63%3.16mg

Pantothenic acid

NA mgvs3.16 mg

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

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Vitamin B6

40.3%0.52mg

Pyridoxine

NA mgvs0.52 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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56%50.6mg

Vitamin C

1596%1437mg

Ascorbic acid

50.6 mgvs1437 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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Vitamin E

53%7.94mg

Tocopherols and Tocotrienols

NA mgvs7.94 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

Canned Cranberry-orange Relishvs Black Currants

3.1%31mg

Calcium

43.7%437mg

31 mgvs437 mg

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

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12.5%0.11mg

Copper

76%0.68mg

0.11 mgvs0.68 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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7.02%0.56mg

Iron

153%12.2mg

0.56 mgvs12.2 mg

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

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2.68%11.2mg

Magnesium

45.4%190mg

11.2 mgvs190 mg

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

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Manganese

88.3%2.03mg

NA mgvs2.03 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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3.2%22.5mg

Phosphorus

67%468mg

22.5 mgvs468 mg

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

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3.14%107mg

Potassium

75%2556mg

107 mgvs2556 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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6%90mg

Sodium

1.06%16mg

90 mgvs16 mg

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

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Zinc

19.5%2.14mg

NA mgvs2.14 mg

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

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4.04%149g

Water

17.6%650g

149 gvs650 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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

Raw European Black Currants contain 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 Canned Cranberry-orange Relish as well as Raw European Black Currants have insufficient amounts of Vitamin B12 in 500 kcal.

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

Canned Cranberry-orange Relish has 5.7 times more Sodium than Raw European Black Currants.
While Raw European Black Currants contain 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.

Comparison of macro-nutrients per 500 calories:

Raw European Black Currants contain 13.2 times more Protein than Canned Cranberry-orange Relish.
Both Canned Cranberry-orange Relish and Raw European Black Currants have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Canned Cranberry-orange Relish as well as Raw European Black Currants have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Canned Cranberry-orange RelishVS Red CurrantsBlack CurrantsVS Red Currants

Compare Foods

Comparing Nutrients in 500 calories Canned Cranberry-orange RelishVS Black Currants

Weight per 500 calories

Which food has more nutrients per 500 calories - Canned Cranberry-orange Relish or Black Currants?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: