Comparing Nutrients in 14 ounces Cranberry juice cocktail, bottled VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Cranberry juice cocktail, bottled	0%	2%	98%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Cranberry juice cocktail, bottled	Valencia Oranges	Recommended Dietary Allowance
Energy	7.4% 214kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	5.7% 0.091g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	0.82% 0.14g	1.03% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.3% 53.7g	36.3% 47g	130g per day for Men 19-50 years
Sugars	65% 47g	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	27.2% 19.7g	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	% 27g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	0% 0g	26% 9.92g	38g per day for Men 19-50 years
Protein	0% 0g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Cranberry juice cocktail, bottled	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1% 0.16mg	6.8% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.13% 0.21mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	19.2% 0.25mg	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% 0μg	38.7% 155μg	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	187% 168mg	214% 192mg	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	5.82% 0.87mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cranberry juice cocktail, bottled	Valencia Oranges	Recommended Dietary Allowance
Calcium	1.2% 12mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	4.4% 0.04mg	16.3% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	6.68% 267μg	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	4.96% 0.4mg	4.47% 0.36mg	8mg per day for Men 19-50 years
Magnesium	0.94% 3.97mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	8.3% 0.19mg	3.97% 0.091mg	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	0.57% 3.97mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	1.63% 55.6mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	NA	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	9.24% 342g	9.26% 343g	3700g per day for Men 19-50 years

Nutrient Comparison: Cranberry juice cocktail, bottled VS Valencia Oranges per 14 oz

Compare the macro and micronutrient content in 14 oz of Cranberry juice cocktail, bottled versus 14 oz of Valencia Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cranberry juice cocktail, bottled vs Valencia Oranges:

• 14 oz of Raw Valencia Oranges contain more Vitamin B1, more Vitamin B2, 4.8 times more Vitamin B5, more Vitamin B6 and more Vitamin B9 than Cranberry juice cocktail, bottled.
• Both Cranberry juice cocktail, bottled and Valencia Oranges provide similar amounts of Vitamin C per 14 ounces.
• 14 ounces of Cranberry juice cocktail, bottled have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Cranberry juice cocktail, bottled as well as Raw Valencia Oranges have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cranberry juice cocktail, bottled vs Valencia Oranges:

• 14 ounces of Cranberry juice cocktail, bottled have 2.1 times more Manganese than Valencia Oranges.
• While 14 oz of Raw Valencia Oranges contain 13.3 times more Calcium, 3.7 times more Copper, 10 times more Magnesium, 17 times more Phosphorus and 12.8 times more Potassium than Cranberry juice cocktail, bottled.
• Both Cranberry juice cocktail, bottled and Valencia Oranges contain similar levels of Water per 14 ounces.
• 14 ounces of Cranberry juice cocktail, bottled lack sufficient amounts of Calcium, Copper, Magnesium, Phosphorus and Potassium
• 14 ounces of Valencia Oranges lack sufficient amounts of Manganese
• Both Cranberry juice cocktail, bottled as well as Raw Valencia Oranges lack sufficient amounts of Iron and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Raw Valencia Oranges contain more Fiber than Cranberry juice cocktail, bottled.
• Both Cranberry juice cocktail, bottled and Valencia Oranges offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Cranberry juice cocktail, bottled provide inadequate amounts of Fiber
• Both Cranberry juice cocktail, bottled as well as Raw Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in 14 ounces.