Comparing Nutrients in 100 calories Valencia Oranges VS Cranberry-grape Juice Drink, Bottled

Weight per 100 calories

• Valencia Oranges: 204g
• Cranberry-grape Juice Drink, Bottled: 179g

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

Discover which food has more nutrients per 100 calories - Valencia Oranges or Cranberry-grape Juice Drink, Bottled?

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cranberry-grape Juice Drink, Bottled	1%	2%	97%

Macro Nutrients

	Valencia Oranges	Cranberry-grape Juice Drink, Bottled	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.63% 0.61g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.18% 0.059g	32g per day for Men 19-50 years
Omega 3	2.04% 0.033g	NA	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.09g	0.24% 0.041g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	19.2% 25g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	13.4% 5.1g	0.47% 0.18g	38g per day for Men 19-50 years
Protein	3.8% 2.12g	0.64% 0.36g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cranberry-grape Juice Drink, Bottled	Recommended Dietary Allowance
Vitamin A	2.72% 24.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.8% 0.18mg	1.5% 0.018mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.28% 0.082mg	2.47% 0.032mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.5% 0.56mg	1.34% 0.21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	1.9% 0.095mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.9% 0.13mg	3.85% 0.05mg	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	20% 79.6μg	0.45% 1.8μg	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	110% 99mg	63.5% 57mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cranberry-grape Juice Drink, Bottled	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	1.43% 14.3mg	1000mg per day for Men 19-50 years
Copper	8.4% 0.076mg	1.4% 0.013mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.9% 116μg	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	2.3% 0.18mg	0.22% 0.018mg	8mg per day for Men 19-50 years
Magnesium	4.86% 20.4mg	1.28% 5.36mg	420mg per day for Men 19-50 years
Manganese	2.04% 0.047mg	12.3% 0.28mg	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	4.96% 34.7mg	1.02% 7.14mg	700mg per day for Men 19-50 years
Potassium	10.7% 365mg	1.26% 43mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.36% 5.36mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	0.65% 0.071mg	11mg per day for Men 19-50 years
Water	4.76% 176g	4.13% 153g	3700g per day for Men 19-50 years

Valencia Oranges VS Cranberry-grape Juice Drink, Bottled Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Valencia Oranges or Cranberry-grape Juice Drink, Bottled?

Lets compare vitamin content per 100 calories of Valencia Oranges vs Cranberry-grape Juice Drink, Bottled:

• 100 calories of Valencia Oranges have more Vitamin A, 9.9 times more Vitamin B1, 2.5 times more Vitamin B2, 2.6 times more Vitamin B3, 5.4 times more Vitamin B5, 2.6 times more Vitamin B6, 44.6 times more Vitamin B9 and 1.7 times more Vitamin C than Cranberry-grape Juice Drink, Bottled.
• 100 calories of Cranberry-grape Juice Drink, Bottled have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B9
• Both Raw Valencia Oranges as well as Cranberry-grape Juice Drink, Bottled have insufficient amounts of Vitamin B12 in 100 calories.

Comparing minerals per 100 calories for Valencia Oranges vs Cranberry-grape Juice Drink, Bottled:

• 100 calories of Valencia Oranges have 5.7 times more Calcium, 6 times more Copper, 10.3 times more Iron, 3.8 times more Magnesium, 4.9 times more Phosphorus and 8.5 times more Potassium than Cranberry-grape Juice Drink, Bottled.
• While 100 kcal of Cranberry-grape Juice Drink, Bottled contain 6 times more Manganese than Raw Valencia Oranges.
• Both Valencia Oranges and Cranberry-grape Juice Drink, Bottled contain similar levels of Water per 100 calories.
• 100 calories of Cranberry-grape Juice Drink, Bottled lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Phosphorus and Potassium
• Both Raw Valencia Oranges as well as Cranberry-grape Juice Drink, Bottled lack sufficient amounts of Zinc in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Valencia Oranges have 28.6 times more Fiber and 5.9 times more Protein than Cranberry-grape Juice Drink, Bottled.
• Both Valencia Oranges and Cranberry-grape Juice Drink, Bottled offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Cranberry-grape Juice Drink, Bottled provide inadequate amounts of Fiber and Protein
• Both Raw Valencia Oranges as well as Cranberry-grape Juice Drink, Bottled provide inadequate amounts of Omega 6 in 100 calories.