A new choral work marking the nation’s 250th anniversary will debut Sunday at Orchestra Hall, launching a yearlong project that asks what civic responsibility looks like in the United States today.
The project, led by Celia Ellingson and Gary Aamodt, will unfold over the next year as a nationwide choral and instrumental collaboration.
Throughout 2026, 175 different choirs in 30 states will take part in performing "Sing Democracy 250," which will mark the anniversary of the Declaration of Independence.
The first of the two new works, “Redeem the Dream,” is by Brandon A. Boyd. It offers a look back at American History. The song’s lyrics are from the poem "Let America Be America Again" by Langston Hughes.
They were drawn to the poem because it acknowledges who had access to the “American Dream.”
“He points out correctly that unless you were a male who owned land in the beginning of this country, you were not eligible to participate in the full promise of the declaration,” she said.
Written in 1935, the poem was a product of what the Harlem Renaissance writer saw as the profound disparity between the proclaimed dream and the realities of inequality that Black Americans, the working class and other marginalized groups faced.
“It ends on a very powerful note of hope that America can be and still will be what the founders dreamed it would be,” Ellingson said.
The song includes influences from jazz, folk, blues, and gospel.
The second piece is based on Richard Haass’s writing about civic responsibility in the book “The Bill of Obligations: The Ten Habits of Good Citizens.” The song composed by Michael Bussewitz-Quarm is named “Us.”
“People ask him all the time, ‘what's the greatest threat to America?’” she said. “He always points out that it's us. You know, we are our greatest threat; it is from within.”
They said weaving past and present was essential to the piece. The goal is to encourage people to recognize opportunities for civic engagement today.
“Recognize that we're not perfect. We haven't reached that more perfect union yet that the Constitution speaks of, but that it's up to us,” she said. “We, the people, are the ones who can do that.”
Ellingson says recent events in Minneapolis have shown what civic responsibility can look like.
“The response of Minnesotans to those circumstances was, in itself, inspiring and a demonstration of how we can speak up, take care of our neighbors, exercise our rights of free speech and assembly, and to do so without violence.”
There will be four performances across the U.S. that feature the Twin Cities’ Together In Hope Choir alongside local groups. Sunday’s performance at Orchestra Hall will also feature St. Scholastica Chamber Choir, Minnesota State University Moorhead Dragon Choir, Choral Arts Ensemble Singers from Rochester, Honors Choirs of SE Minnesota and the Metropolitan Symphony Orchestra.
Canned sardines and anchovies are high in protein and healthy fats, plus they have a long shelf life. Credit: Design by Health; Getty Images
The nutritional profiles of anchovies and sardines are very similar.
Compared to sardines, anchovies contain slightly more protein and omega-3 healthy fats.
However, sardines have higher concentrations of many vitamins and minerals, and usually have less added sodium.
Anchovies and sardines are both small, oily fish that are usually canned or jarred. Despite their similarities, anchovies and sardines do have some nutritional differences when it comes to protein, healthy fats, and micronutrient content.
Which Small Fish Has More Protein?
While both fish are excellent sources of lean protein, anchovies have a slight edge:
Sardines, canned in oil: 6.97 grams in a 1-ounce serving
Anchovies, canned in oil: 8.19 grams in a 1-ounce serving
Healthy adults should consume 1.2-1.6 grams of protein per kilogram of body weight, according to updated federal dietary guidelines.
For example, if someone weighs 70 kilograms (or 155 pounds), they may want to consume at least 84 grams of protein every day. A 1-ounce serving of anchovies canned in oil would get them about 10% of the way toward that daily protein goal.
Protein is critical for cell development and repair, contributing to physical growth and development.
Is One a Better Source of Healthy Fats Like Omega-3s?
When it comes to healthy fats in general, sardines come out on top:
Sardines, canned in oil: 2.56 grams of unsaturated fat in a 1-ounce serving
Anchovies, canned in oil: 1.8 grams of unsaturated fat in a 1-ounce serving
But if you're looking to boost your levels of omega-3 fatty acids—a specific type of healthy unsaturated fat—anchovies are the better choice. A 1-ounce serving contains 594 milligrams of omega-3s, while the same amount of sardines has 278 milligrams.
Consuming more omega-3s and healthy fats in general may benefit multiple different aspects of your health:
Heart health: Omega-3s help reduce levels of triglycerides, or fats in the blood; high triglyceride levels are a risk factor for heart disease and stroke. In general, research has shown that eating unsaturated fats in place of saturated fats—the kind found in full-fat dairy, red meat, and tropical oils—reduces your risk of heart disease.
Brain health and cognitive function: Some research suggests that insufficient levels of omega-3s may increase the risk of brain health concerns, including Parkinson's disease, schizophrenia, attention deficit hyperactivity disorder (ADHD), and depression. Another study found that omega-3 supplements could improve mild cognitive impairment, a condition that causes memory and thinking issues that can develop into dementia.
Eye health: In some studies, people who ate fatty fish (and more omega-3s) had a lower risk of age-related macular degeneration, a condition that can blur vision. Similarly, there's evidence that diets higher in omega-3s could reduce the risk of dry eye disease. However, more research is needed.
How Do They Compare for Vitamin and Mineral Content?
Along with protein and healthy fats, sardines and anchovies are packed with essential micronutrients. However, they contain different amounts of these key vitamins and minerals:
Vitamin B12: Sardines have about 10 times more vitamin B12 than anchovies. This B vitamin supports nerve cell function, red blood cell formation, metabolism, and the creation of DNA.
Vitamin D: One sardine has the vitamin D content of about eight anchovies. Vitamin D helps the body absorb calcium and supports bone maintenance and growth.
Iron: As compared to sardines, anchovies contain about 60% more iron. This mineral helps form red blood cells, supports muscle and tissue function, and more.
Phosphorus: Sardines are nearly twice as rich in phosphorous than anchovies are. In fact, a 1-ounce serving of sardines contains about 20% of the daily recommended intake for adults. Phosphorus is key in creating structures in the body, including teeth, DNA, and cell membranes.
Calcium: As compared to anchovies, sardines are a better source of calcium, a mineral which helps support and maintain bone health.
Comparing Sardines and Anchovies
Nutritional content always varies based on packaging and other factors, but here's how a typical 1-ounce serving of anchovies compares to a 1-ounce serving of sardines:
Sardines, canned in oil
Anchovies, canned in oil
Calories
59
60
Protein
6.97 grams (g)
8.10 g
Total fat
3.23 g
2.75 g
Carbohydrates
0 g
0 g
Calcium
108 milligrams (mg)
65.8 mg
Iron
0.828 mg
1.31 mg
Magnesium
11.1 mg
19.6 mg
Phosphorus
139 mg
71.4 mg
Potassium
113 mg
154 mg
Selenium
14.9 micrograms (mcg)
19.3 mcg
Sodium
87 mg
1,040 mg
Zinc
0.371 mg
0.692 mg
Vitamin B12
2.53 mcg
0.249 mcg
Vitamin D
1.36 mcg
0.482 mcg
In addition to their relatively similar nutritional profiles, sardines and anchovies share many other commonalities.
Both are considered forage fish, and they're often eaten by larger fish or marine mammals. Sardines are a bit bigger—they're 4-12 inches while anchovies are usually 7-8 inches—but both species' relative small size and low position on the food chain ensures they have low mercury levels.
Once they're harvested, anchovies and sardines are usually jarred or canned in water or oil to make them shelf stable. One difference is that canned anchovies are often salt-cured—this gives them a pink color and a salty flavor (as well as high amounts of sodium).
What To Know Before Adding These Small Fish to Your Diet
Anchovies and sardines aren't naturally high in sodium (or salt), but jarred or canned versions often have a lot of salt added.
For instance, a 1-ounce serving of anchovies canned in oil contains 1,040 milligrams of sodium, which is 45% of the recommended daily limit for adults.
When purchasing canned fish, check the nutrition label and try to find a product that has lower amounts of sodium.
Sardines and anchovies also usually contain bones. The canning process makes these bones safe to eat, though young children and people with swallowing concerns may want to avoid them.
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:max_bytes(150000):strip_icc():format(jpeg)/Health-Anchovies-vs-Sardines-abf78393ed254f7fb6103ad3b603bfd0.png "Comparison between canned anchovies and sardines, side by side.")
