Comparing Nutrients in 1 kilogram Canned Cranberry Sauce sweetened VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Canned Cranberry Sauce sweetened	2%	1%	97%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Canned Cranberry Sauce sweetened	Oranges with Peel	Recommended Dietary Allowance
Energy	55% 1590kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.07g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	7.5% 0.12g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	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	311% 404g	119% 155g	130g per day for Men 19-50 years
Sugars	438% 318g	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	134% 98g	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	% 174g	NA	g per day for Men 19-50 years
Sucrose	% 1g	NA	g per day for Men 19-50 years
Fiber	29% 11g	118% 45g	38g per day for Men 19-50 years
Protein	16% 9g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Canned Cranberry Sauce sweetened	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	12.5% 0.15mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.25% 1mg	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	10.8% 0.14mg	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	11% 10mg	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	62% 9.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Cranberry Sauce sweetened	Oranges with Peel	Recommended Dietary Allowance
Calcium	3% 30mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	63.3% 0.57mg	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	100% 8mg	8mg per day for Men 19-50 years
Magnesium	4.76% 20mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	31.7% 0.73mg	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	5.7% 40mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	8.24% 280mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	2.73% 0.3mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	15.8% 585g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Cranberry Sauce sweetened VS Oranges with Peel per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Cranberry Sauce sweetened 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 Canned Cranberry Sauce sweetened vs Oranges with Peel :

• 1 kg of Raw Oranges with Peel contains 6.7 times more Vitamin B1, 2.4 times more Vitamin B2, 5 times more Vitamin B3, 6.6 times more Vitamin B6, 30 times more Vitamin B9 and 71 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
• Both Canned Cranberry Sauce sweetened 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 Canned Cranberry Sauce sweetened vs Oranges with Peel :

• 1 kg of Raw Oranges with Peel contains 23.3 times more Calcium, 2.2 times more Copper, 2 times more Iron, 7 times more Magnesium, 5.5 times more Phosphorus, 7 times more Potassium and 1.4 times more Water than Canned Cranberry Sauce sweetened.
• 1 kilogram of Canned Cranberry Sauce sweetened lack sufficient amounts of Calcium, Magnesium, Phosphorus and Potassium
• Both Canned Cranberry Sauce sweetened 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 kilogram of Canned Cranberry Sauce sweetened has 2.5 times more Energy and 2.6 times more Carbohydrate than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 4.1 times more Fiber and 1.4 times more Protein than Canned Cranberry Sauce sweetened.
• 1 kilogram of Canned Cranberry Sauce sweetened provide inadequate amounts of Protein
• Both Canned Cranberry Sauce sweetened as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.