Comparing Nutrients in 1 kilogram Sweetened Dried Cranberries VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Sweetened Dried Cranberries	0%	3%	97%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Sweetened Dried Cranberries	Valencia Oranges	Recommended Dietary Allowance
Energy	106% 3080kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	11.2% 11g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	2.75% 0.88g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	14.4% 0.23g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	9.35% 1.6g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	637% 828g	91% 119g	130g per day for Men 19-50 years
Sugars	1001% 726g	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	372% 270g	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	% 297g	NA	g per day for Men 19-50 years
Sucrose	% 158g	NA	g per day for Men 19-50 years
Fiber	139% 53g	65.8% 25g	38g per day for Men 19-50 years
Protein	3.04% 1.7g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Sweetened Dried Cranberries	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.3% 5.5mg	17% 2.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.2% 0.38mg	48.5% 0.63mg	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	98% 390μg	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	539% 485mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	63.3% 76μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Dried Cranberries	Valencia Oranges	Recommended Dietary Allowance
Calcium	9% 90mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	41% 0.37mg	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	11.3% 0.9mg	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	10% 0.23mg	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	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	NA	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	4.27% 158g	23.3% 863g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Sweetened Dried Cranberries vs Valencia Oranges:

• Sweetened Dried Cranberries have 2 times more Vitamin B3 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 6 times more Vitamin A, 6.7 times more Vitamin B1, 1.4 times more Vitamin B2, 1.7 times more Vitamin B6, more Vitamin B9 and 242.5 times more Vitamin C than Sweetened Dried Cranberries.
• Both Sweetened Dried Cranberries as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Sweetened Dried Cranberries vs Valencia Oranges:

• Sweetened Dried Cranberries have 1.7 times more Copper, 4.3 times more Iron and 7.8 times more Manganese than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 4.4 times more Calcium, 2.5 times more Magnesium, 2.1 times more Phosphorus, 3.7 times more Potassium and 5.5 times more Water than Sweetened Dried Cranberries.
• Both Sweetened Dried Cranberries as well as Raw Valencia Oranges have insufficient amounts of Zinc in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Sweetened Dried Cranberries have 6.3 times more Energy, 3.6 times more Fat, 1.4 times more Omega 3, 7 times more Carbohydrate and 2.1 times more Fiber than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 6.1 times more Protein than Sweetened Dried Cranberries.
• Both Sweetened Dried Cranberries as well as Raw Valencia Oranges have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.