Comparing Nutrients in 1 kilogram Sweetened Dried Cranberries VS Fresh Orange juice

Macros Ratio

	Protein	Fat	Carbs
Sweetened Dried Cranberries	0%	3%	97%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Sweetened Dried Cranberries	Fresh Orange juice	Recommended Dietary Allowance
Energy	106% 3080kcal	15.5% 450kcal	2900kcal per day for Men 19-50 years
Fat	11.2% 11g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	2.75% 0.88g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	14.4% 0.23g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	9.35% 1.6g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	637% 828g	80% 104g	130g per day for Men 19-50 years
Sugars	1001% 726g	116% 84g	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	29.2% 21g	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	% 18g	g per day for Men 19-50 years
Sucrose	% 158g	% 41.4g	g per day for Men 19-50 years
Fiber	139% 53g	5.26% 2g	38g per day for Men 19-50 years
Protein	3.04% 1.7g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Sweetened Dried Cranberries	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.3% 5.5mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.2% 0.38mg	30.8% 0.4mg	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	75% 300μg	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	556% 500mg	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	2.67% 0.4mg	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	Fresh Orange juice	Recommended Dietary Allowance
Calcium	9% 90mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	49% 0.44mg	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	48.8% 3.9mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	9.52% 40mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	78.3% 1.8mg	6.1% 0.14mg	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	59% 2000mg	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	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	4.55% 0.5mg	11mg per day for Men 19-50 years
Water	4.27% 158g	24% 883g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweetened Dried Cranberries VS Fresh Orange juice per 1 kg

Compare the macro and micronutrient content in 1 kg of Sweetened Dried Cranberries versus 1 kg of Fresh 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 Fresh Orange juice:

• 1 kilogram of Sweetened Dried Cranberries has 1.4 times more Vitamin B3, 52.5 times more Vitamin E and 76 times more Vitamin K than Fresh Orange juice.
• While 1 kg of Raw Orange juice contains 6.9 times more Vitamin B1, more Vitamin B9 and 250 times more Vitamin C than Sweetened Dried Cranberries.
• Both Sweetened Dried Cranberries and Fresh Orange juice provide similar amounts of Vitamin B2 and Vitamin B6 per one kilogram.
• 1 kilogram of Sweetened Dried Cranberries have insufficient amounts of Vitamin B1, Vitamin B9 and Vitamin C
• 1 kilogram of Fresh Orange juice have insufficient amounts of Vitamin E and Vitamin K
• Both Sweetened Dried Cranberries as well as Raw 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 Fresh Orange juice:

• 1 kilogram of Sweetened Dried Cranberries has 1.4 times more Copper, 2 times more Iron and 12.9 times more Manganese than Fresh Orange juice.
• While 1 kg of Raw Orange juice contains 2.8 times more Magnesium, 2.1 times more Phosphorus, 4.1 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 Fresh Orange juice lack sufficient amounts of Manganese
• Both Sweetened Dried Cranberries as well as Raw 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 6.8 times more Energy, 8 times more Carbohydrate, 8.6 times more Sugars, 12.7 times more Fructose and 26.5 times more Fiber than Fresh Orange juice.
• 1 kilogram of Fresh Orange juice provide inadequate amounts of Energy and Fiber
• Both Sweetened Dried Cranberries as well as Raw Orange juice provide inadequate amounts of Omega 3, Omega 6 and Protein in one kilogram.