Comparing Nutrients in 100 calories Ruby Red Cranberry OCEAN SPRAY VS Oranges

Weight per 100 calories

• Ruby Red Cranberry OCEAN SPRAY: 222g
• Oranges: 213g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 100 calories - Ruby Red Cranberry OCEAN SPRAY or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Ruby Red Cranberry OCEAN SPRAY	1%	0%	99%
Oranges	7%	2%	91%

Macro Nutrients

	Ruby Red Cranberry OCEAN SPRAY	Oranges	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.023% 0.022g	0.26% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.021% 0.007g	0.1% 0.032g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.93% 0.015g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.23% 0.038g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.8% 25.7g	19.2% 25g	130g per day for Men 19-50 years
Sugars	33.8% 24.5g	27.4% 20g	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	7.36% 5.33g	NA	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	% 5.1g	NA	g per day for Men 19-50 years
Sucrose	% 13.6g	NA	g per day for Men 19-50 years
Fiber	3.5% 1.33g	13.4% 5.1g	38g per day for Men 19-50 years
Protein	0.28% 0.16g	3.57% 2g	56g per day for Men 19-50 years

Vitamins

	Ruby Red Cranberry OCEAN SPRAY	Oranges	Recommended Dietary Allowance
Vitamin A	5.93% 53.3μg	2.6% 23.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	15.4% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	6.55% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.36% 0.058mg	3.75% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	9.8% 0.13mg	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	2.22% 8.9μg	16% 64μg	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	67% 60.2mg	126% 113mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	2.55% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.19% 0.22μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ruby Red Cranberry OCEAN SPRAY	Oranges	Recommended Dietary Allowance
Calcium	1.1% 11mg	8.5% 85mg	1000mg per day for Men 19-50 years
Copper	2.22% 0.02mg	10.6% 0.096mg	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	1.1% 0.089mg	2.66% 0.21mg	8mg per day for Men 19-50 years
Magnesium	1.06% 4.44mg	5.07% 21.3mg	420mg per day for Men 19-50 years
Manganese	0.58% 0.013mg	2.3% 0.053mg	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	1.27% 8.9mg	4.26% 29.8mg	700mg per day for Men 19-50 years
Potassium	2.55% 86.7mg	11.3% 385mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.93% 1.06μg	55μg per day for Men 19-50 years
Sodium	1.63% 24.4mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	0.4% 0.044mg	1.35% 0.15mg	11mg per day for Men 19-50 years
Water	5.3% 196g	5% 185g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Ruby Red Cranberry OCEAN SPRAY vs Oranges:

• Ruby Red Cranberry OCEAN SPRAY has 2.3 times more Vitamin A than Raw Oranges.
• While Raw Oranges contain more Vitamin B1, more Vitamin B2, 10.4 times more Vitamin B3, more Vitamin B6, 7.2 times more Vitamin B9, 1.9 times more Vitamin C and more Vitamin E than Ruby Red Cranberry OCEAN SPRAY.
• Both Ruby Red Cranberry OCEAN SPRAY as well as Raw Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Ruby Red Cranberry OCEAN SPRAY vs Oranges:

• Ruby Red Cranberry OCEAN SPRAY has more Sodium than Raw Oranges.
• While Raw Oranges contain 7.7 times more Calcium, 4.8 times more Copper, 2.4 times more Iron, 4.8 times more Magnesium, 4 times more Manganese, 3.4 times more Phosphorus, 4.4 times more Potassium, more Selenium and 3.4 times more Zinc than Ruby Red Cranberry OCEAN SPRAY.
• Both Ruby Red Cranberry OCEAN SPRAY and Raw Oranges have similar amounts of Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Ruby Red Cranberry OCEAN SPRAY has 1.2 times more Sugars than Raw Oranges.
• While Raw Oranges contain 3.8 times more Fiber and 12.9 times more Protein than Ruby Red Cranberry OCEAN SPRAY.
• Both Ruby Red Cranberry OCEAN SPRAY and Raw Oranges have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Ruby Red Cranberry OCEAN SPRAY as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.