Comparing Nutrients in 1 kilogram Sweetened Dried Cranberries VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Sweetened Dried Cranberries	0%	3%	97%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Sweetened Dried Cranberries	Canned Orange Juice	Recommended Dietary Allowance
Energy	106% 3080kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	11.2% 11g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	2.75% 0.88g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	14.4% 0.23g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	9.35% 1.6g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	637% 828g	84.7% 110g	130g per day for Men 19-50 years
Sugars	1001% 726g	121% 87.6g	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	372% 270g	33.5% 24.3g	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	% 297g	% 22.7g	g per day for Men 19-50 years
Sucrose	% 158g	% 40.6g	g per day for Men 19-50 years
Fiber	139% 53g	7.9% 3g	38g per day for Men 19-50 years
Protein	3.04% 1.7g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Sweetened Dried Cranberries	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	32.5% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.3% 5.5mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.2% 0.38mg	24% 0.31mg	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	60% 240μg	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	2.22% 2mg	334% 301mg	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	140% 21mg	13.3% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	63.3% 76μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Dried Cranberries	Canned Orange Juice	Recommended Dietary Allowance
Calcium	9% 90mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	24.4% 0.22mg	0.9mg per day for Men 19-50 years
Fluoride	NA	7.83% 313μg	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	48.8% 3.9mg	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	9.52% 40mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	78.3% 1.8mg	9.13% 0.21mg	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	11.4% 80mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	14.4% 490mg	54% 1840mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	4.27% 158g	23.7% 877g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweetened Dried Cranberries VS Canned Orange Juice per 1 kg

Compare the macro and micronutrient content in 1 kg of Sweetened Dried Cranberries versus 1 kg of Canned Orange Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Sweetened Dried Cranberries vs Canned Orange Juice:

• 1 kilogram of Sweetened Dried Cranberries has 1.3 times more Vitamin B2, 2.7 times more Vitamin B3, 1.2 times more Vitamin B6, 10.5 times more Vitamin E and 76 times more Vitamin K than Canned Orange Juice.
• While 1 kg of Unsweetened Canned Orange Juice contains 3 times more Vitamin B1, more Vitamin B9 and 150.5 times more Vitamin C than Sweetened Dried Cranberries.
• 1 kilogram of Sweetened Dried Cranberries have insufficient amounts of Vitamin B1, Vitamin B9 and Vitamin C
• 1 kilogram of Canned Orange Juice have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• Both Sweetened Dried Cranberries as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Sweetened Dried Cranberries vs Canned Orange Juice:

• 1 kilogram of Sweetened Dried Cranberries has 2.9 times more Copper, 3.9 times more Iron and 8.6 times more Manganese than Canned Orange Juice.
• While 1 kg of Unsweetened Canned Orange Juice contains 2.5 times more Magnesium, 2.1 times more Phosphorus, 3.8 times more Potassium and 5.6 times more Water than Sweetened Dried Cranberries.
• 1 kilogram of Sweetened Dried Cranberries lack sufficient amounts of Magnesium, Phosphorus and Potassium
• 1 kilogram of Canned Orange Juice lack sufficient amounts of Iron and Manganese
• Both Sweetened Dried Cranberries as well as Unsweetened Canned Orange Juice lack sufficient amounts of Calcium, Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sweetened Dried Cranberries has 6.6 times more Energy, 7.5 times more Carbohydrate, 8.3 times more Sugars, 11.1 times more Fructose and 17.7 times more Fiber than Canned Orange Juice.
• 1 kilogram of Canned Orange Juice provide inadequate amounts of Energy and Fiber
• Both Sweetened Dried Cranberries as well as Unsweetened Canned Orange Juice provide inadequate amounts of Omega 3, Omega 6 and Protein in one kilogram.