Comparing Nutrients in 14 ounces Cranberry sauce, jellied, canned, OCEAN SPRAY VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Cranberry sauce, jellied, canned, OCEAN SPRAY	3%	0%	97%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Cranberry sauce, jellied, canned, OCEAN SPRAY	Valencia Oranges	Recommended Dietary Allowance
Energy	22% 635kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	NA	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	NA	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	124% 161g	36.3% 47g	130g per day for Men 19-50 years
Sugars	176% 128g	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	53.6% 39g	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	% 70.6g	NA	g per day for Men 19-50 years
Sucrose	% 0.4g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	26% 9.92g	38g per day for Men 19-50 years
Protein	7.44% 4.17g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Cranberry sauce, jellied, canned, OCEAN SPRAY	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	6.8% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	38.7% 155μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.4% 3.97mg	214% 192mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	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

	Cranberry sauce, jellied, canned, OCEAN SPRAY	Valencia Oranges	Recommended Dietary Allowance
Calcium	1.2% 12mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	15.4% 0.14mg	16.3% 0.15mg	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	30.8% 2.46mg	4.47% 0.36mg	8mg per day for Men 19-50 years
Magnesium	1.9% 7.94mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	14.7% 0.34mg	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	2.27% 16mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	3.97% 135mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	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	6.24% 231g	9.26% 343g	3700g per day for Men 19-50 years

Nutrient Comparison: Cranberry sauce, jellied, canned, OCEAN SPRAY VS Valencia Oranges per 14 oz

Compare the macro and micronutrient content in 14 oz of Cranberry sauce, jellied, canned, OCEAN SPRAY 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 sauce, jellied, canned, OCEAN SPRAY vs Valencia Oranges:

• 14 oz of Raw Valencia Oranges contain 48.5 times more Vitamin C than Cranberry sauce, jellied, canned, OCEAN SPRAY.
• 14 ounces of Cranberry sauce, jellied, canned, OCEAN SPRAY have insufficient amounts of Vitamin C
• Both Cranberry sauce, jellied, canned, OCEAN SPRAY as well as Raw Valencia Oranges have insufficient amounts of Vitamin A in 14 ounces.

Comparing minerals per 14 ounces for Cranberry sauce, jellied, canned, OCEAN SPRAY vs Valencia Oranges:

• 14 ounces of Cranberry sauce, jellied, canned, OCEAN SPRAY have 6.9 times more Iron and 3.7 times more Manganese than Valencia Oranges.
• While 14 oz of Raw Valencia Oranges contain 13.3 times more Calcium, 5 times more Magnesium, 4.3 times more Phosphorus, 5.3 times more Potassium and 1.5 times more Water than Cranberry sauce, jellied, canned, OCEAN SPRAY.
• Both Cranberry sauce, jellied, canned, OCEAN SPRAY and Valencia Oranges contain similar levels of Copper per 14 ounces.
• 14 ounces of Cranberry sauce, jellied, canned, OCEAN SPRAY lack sufficient amounts of Calcium, Magnesium, Phosphorus and Potassium
• 14 ounces of Valencia Oranges lack sufficient amounts of Iron and Manganese
• Both Cranberry sauce, jellied, canned, OCEAN SPRAY as well as Raw Valencia Oranges lack sufficient amounts of Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cranberry sauce, jellied, canned, OCEAN SPRAY have 3.3 times more Energy and 3.4 times more Carbohydrate than Valencia Oranges.
• While 14 oz of Raw Valencia Oranges contain 2.5 times more Fiber than Cranberry sauce, jellied, canned, OCEAN SPRAY.
• 14 ounces of Valencia Oranges provide inadequate amounts of Energy
• Both Cranberry sauce, jellied, canned, OCEAN SPRAY as well as Raw Valencia Oranges provide inadequate amounts of Protein in 14 ounces.