Comparing Nutrients in 1 kilogram Cranberry Juice VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Cranberry Juice	3%	2%	95%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Cranberry Juice	Oranges with Peel	Recommended Dietary Allowance
Energy	16% 460kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	1.34% 1.3g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.1g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	17.5% 0.28g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	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	94% 122g	119% 155g	130g per day for Men 19-50 years
Sugars	167% 121g	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	9.86% 7.15g	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	% 27g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	2.63% 1g	118% 45g	38g per day for Men 19-50 years
Protein	6.96% 3.9g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Cranberry Juice	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.5% 0.09mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	71.5% 0.93mg	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	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	103% 93mg	789% 710mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	80% 12mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	42.5% 51μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cranberry Juice	Oranges with Peel	Recommended Dietary Allowance
Calcium	8% 80mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	61% 0.55mg	63.3% 0.57mg	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	31.3% 2.5mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	NA	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	18.6% 130mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	22.6% 770mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	23.5% 871g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Cranberry Juice VS Oranges with Peel per 1 kg

Compare the macro and micronutrient content in 1 kg of Cranberry Juice versus 1 kg of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cranberry Juice vs Oranges with Peel :

• 1 kg of Raw Oranges with Peel contains 11.1 times more Vitamin B1, 2.8 times more Vitamin B2, 5.5 times more Vitamin B3, 1.8 times more Vitamin B6, 30 times more Vitamin B9 and 7.6 times more Vitamin C than Unsweetened Cranberry Juice.
• 1 kilogram of Cranberry Juice have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9
• Both Unsweetened Cranberry Juice as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Cranberry Juice vs Oranges with Peel :

• 1 kg of Raw Oranges with Peel contains 8.8 times more Calcium, 3.2 times more Iron, 2.3 times more Magnesium, 1.7 times more Phosphorus and 2.5 times more Potassium than Unsweetened Cranberry Juice.
• Both Cranberry Juice and Oranges with Peel contain similar levels of Copper and Water per one kilogram.
• 1 kilogram of Cranberry Juice lack sufficient amounts of Calcium, Magnesium and Phosphorus
• Both Unsweetened Cranberry Juice as well as Raw Oranges with Peel lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Oranges with Peel contains 1.4 times more Energy, 1.3 times more Carbohydrate, 45 times more Fiber and 3.3 times more Protein than Unsweetened Cranberry Juice.
• 1 kilogram of Cranberry Juice provide inadequate amounts of Energy, Fiber and Protein
• Both Unsweetened Cranberry Juice as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.