Comparing Nutrients in 14 ounces Cranberries VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Cranberries	4%	2%	94%
Oranges	7%	2%	91%

Macro Nutrients

	Cranberries	Oranges	Recommended Dietary Allowance
Energy	6.3% 183kcal	6.43% 187kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.099% 0.032g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.5% 47.5g	36% 46.6g	130g per day for Men 19-50 years
Sugars	23.4% 17g	51% 37g	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	3.67% 2.66g	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	% 13.7g	NA	g per day for Men 19-50 years
Sucrose	% 0.64g	NA	g per day for Men 19-50 years
Fiber	37.6% 14.3g	25% 9.53g	38g per day for Men 19-50 years
Protein	3.26% 1.83g	6.66% 3.73g	56g per day for Men 19-50 years

Vitamins

	Cranberries	Oranges	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.97% 0.048mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	7% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.4% 0.23mg	18.3% 0.24mg	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	0.99% 3.97μg	29.8% 119μg	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	61.7% 55.6mg	235% 211mg	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	35% 5.24mg	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.5% 20μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cranberries	Oranges	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	20% 0.18mg	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	11.4% 0.91mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	46% 1.06mg	4.3% 0.099mg	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	6.24% 43.7mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	9.34% 318mg	21% 718mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	3.25% 0.36mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	9.37% 347g	9.3% 344g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cranberries vs Oranges:

• Raw Cranberries have 7.3 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 3.7 times more Vitamin A, 7.3 times more Vitamin B1, 2 times more Vitamin B2, 2.8 times more Vitamin B3, 30 times more Vitamin B9 and 3.8 times more Vitamin C than Raw Cranberries.
• Both Raw Cranberries and Raw Oranges have similar amounts of Vitamin B5 and Vitamin B6 per 14 oz.
• Both Raw Cranberries as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cranberries vs Oranges:

• Raw Cranberries have 1.2 times more Copper, 2.3 times more Iron and 10.7 times more Manganese than Raw Oranges.
• While Raw Oranges contain 5 times more Calcium, 1.7 times more Magnesium, 1.3 times more Phosphorus and 2.3 times more Potassium than Raw Cranberries.
• Both Raw Cranberries and Raw Oranges have similar amounts of Water per 14 oz.
• Both Raw Cranberries as well as Raw Oranges have insufficient amounts of Selenium and Zinc in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Cranberries have 3.1 times more Omega 3 and 1.5 times more Fiber than Raw Oranges.
• While Raw Oranges contain 2.2 times more Sugars and 2 times more Protein than Raw Cranberries.
• Both Raw Cranberries and Raw Oranges have similar amounts of Energy and Carbohydrate per 14 oz.
• Both Raw Cranberries as well as Raw Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.