Comparing Nutrients in 1 kilogram Cranberries VS Chilled Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Cranberries	4%	2%	94%
Chilled Orange Juice	5%	2%	93%

Macro Nutrients

	Cranberries	Chilled Orange Juice	Recommended Dietary Allowance
Energy	16% 460kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	1.34% 1.3g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.08g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	1.94% 0.33g	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 120g	88.8% 115g	130g per day for Men 19-50 years
Sugars	59% 42.7g	115% 83g	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	9.24% 6.7g	30.8% 22.3g	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	% 34.4g	% 21g	g per day for Men 19-50 years
Sucrose	% 1.6g	% 40g	g per day for Men 19-50 years
Fiber	95% 36g	7.9% 3g	38g per day for Men 19-50 years
Protein	8.2% 4.6g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Cranberries	Chilled Orange Juice	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59% 2.95mg	39% 1.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44% 0.57mg	58.5% 0.76mg	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	2.5% 10μg	47.5% 190μg	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	156% 140mg	373% 336mg	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	88% 13mg	13.3% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	41.7% 50μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cranberries	Chilled Orange Juice	Recommended Dietary Allowance
Calcium	8% 80mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	62.2% 0.56mg	46.7% 0.42mg	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	28.8% 2.3mg	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	116% 2.67mg	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	15.7% 110mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	23.5% 800mg	52.4% 1780mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	8.2% 0.9mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	23.6% 873g	23.6% 872g	3700g per day for Men 19-50 years

Nutrient Comparison: Cranberries VS Chilled Orange Juice per 1 kg

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

Lets compare vitamin content per 1 kilogram of Cranberries vs Chilled Orange Juice:

• 1 kilogram of Cranberries has 1.5 times more Vitamin B5, 6.6 times more Vitamin E and more Vitamin K than Chilled Orange Juice.
• While 1 kg of Chilled Orange Juice from Concentrate contains 3.8 times more Vitamin B1, 2 times more Vitamin B2, 1.3 times more Vitamin B6, 19 times more Vitamin B9 and 2.4 times more Vitamin C than Raw Cranberries.
• 1 kilogram of Cranberries have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B9
• 1 kilogram of Chilled Orange Juice have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Cranberries as well as Chilled Orange Juice from Concentrate have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cranberries vs Chilled Orange Juice:

• 1 kilogram of Cranberries has 1.3 times more Copper, 1.8 times more Iron and 11.6 times more Manganese than Chilled Orange Juice.
• While 1 kg of Chilled Orange Juice from Concentrate contains 1.8 times more Magnesium, 1.5 times more Phosphorus and 2.2 times more Potassium than Raw Cranberries.
• Both Cranberries and Chilled Orange Juice contain similar levels of Water per one kilogram.
• 1 kilogram of Cranberries lack sufficient amounts of Magnesium and Phosphorus
• 1 kilogram of Chilled Orange Juice lack sufficient amounts of Iron and Manganese
• Both Raw Cranberries as well as Chilled Orange Juice from Concentrate lack sufficient amounts of Calcium, Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cranberries has 12 times more Fiber than Chilled Orange Juice.
• While 1 kg of Chilled Orange Juice from Concentrate contains 1.9 times more Sugars and 3.3 times more Fructose than Raw Cranberries.
• Both Cranberries and Chilled Orange Juice offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Chilled Orange Juice provide inadequate amounts of Fiber
• Both Raw Cranberries as well as Chilled Orange Juice from Concentrate provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one kilogram.