Comparing Nutrients in 1 kilogram Canned Cranberry Sauce sweetened VS Fresh Orange juice

Macros Ratio

	Protein	Fat	Carbs
Canned Cranberry Sauce sweetened	2%	1%	97%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Canned Cranberry Sauce sweetened	Fresh Orange juice	Recommended Dietary Allowance
Energy	55% 1590kcal	15.5% 450kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.07g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	7.5% 0.12g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	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	311% 404g	80% 104g	130g per day for Men 19-50 years
Sugars	438% 318g	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	134% 98g	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	% 174g	% 18g	g per day for Men 19-50 years
Sucrose	% 1g	% 41.4g	g per day for Men 19-50 years
Fiber	29% 11g	5.26% 2g	38g per day for Men 19-50 years
Protein	16% 9g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Canned Cranberry Sauce sweetened	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	12.5% 0.15mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.25% 1mg	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	10.8% 0.14mg	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	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	11% 10mg	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	62% 9.3mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Cranberry Sauce sweetened	Fresh Orange juice	Recommended Dietary Allowance
Calcium	3% 30mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	49% 0.44mg	0.9mg per day for Men 19-50 years
Fluoride	0.48% 19μg	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	51.3% 4.1mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	4.76% 20mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	31.7% 0.73mg	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	5.7% 40mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	8.24% 280mg	59% 2000mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	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	2.73% 0.3mg	4.55% 0.5mg	11mg per day for Men 19-50 years
Water	15.8% 585g	24% 883g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Cranberry Sauce sweetened VS Fresh Orange juice per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Cranberry Sauce sweetened 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 Canned Cranberry Sauce sweetened vs Fresh Orange juice:

• 1 kilogram of Canned Cranberry Sauce sweetened has 23.3 times more Vitamin E than Fresh Orange juice.
• While 1 kg of Raw Orange juice contains 6 times more Vitamin B1, 1.4 times more Vitamin B2, 4 times more Vitamin B3, 2.9 times more Vitamin B6, 30 times more Vitamin B9 and 50 times more Vitamin C than Canned Cranberry Sauce sweetened.
• 1 kilogram of Canned Cranberry Sauce sweetened have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• 1 kilogram of Fresh Orange juice have insufficient amounts of Vitamin E
• Both Canned Cranberry Sauce sweetened as well as Raw Orange juice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Canned Cranberry Sauce sweetened vs Fresh Orange juice:

• 1 kilogram of Canned Cranberry Sauce sweetened has 2.1 times more Iron and 5.2 times more Manganese than Fresh Orange juice.
• While 1 kg of Raw Orange juice contains 1.7 times more Copper, 5.5 times more Magnesium, 4.3 times more Phosphorus, 7.1 times more Potassium and 1.5 times more Water than Canned Cranberry Sauce sweetened.
• 1 kilogram of Canned Cranberry Sauce sweetened lack sufficient amounts of Magnesium, Phosphorus and Potassium
• 1 kilogram of Fresh Orange juice lack sufficient amounts of Manganese
• Both Canned Cranberry Sauce sweetened 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 Canned Cranberry Sauce sweetened has 3.5 times more Energy, 3.9 times more Carbohydrate, 3.8 times more Sugars, 4.6 times more Fructose and 5.5 times more Fiber than Fresh Orange juice.
• 1 kilogram of Fresh Orange juice provide inadequate amounts of Energy and Fiber
• Both Canned Cranberry Sauce sweetened as well as Raw Orange juice provide inadequate amounts of Omega 3, Omega 6 and Protein in one kilogram.