Comparing Nutrients in 1 kilogram Cranberry sauce, whole, canned, OCEAN SPRAY VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Cranberry sauce, whole, canned, OCEAN SPRAY	2%	0%	98%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Cranberry sauce, whole, canned, OCEAN SPRAY	Valencia Oranges	Recommended Dietary Allowance
Energy	54.5% 1580kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	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	NA	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	NA	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	91% 119g	130g per day for Men 19-50 years
Sugars	432% 313g	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% 97g	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	% 171g	NA	g per day for Men 19-50 years
Sucrose	% 1g	NA	g per day for Men 19-50 years
Fiber	31.6% 12g	65.8% 25g	38g per day for Men 19-50 years
Protein	13.4% 7.5g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Cranberry sauce, whole, canned, OCEAN SPRAY	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	NA	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	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	NA	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	NA	98% 390μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	11% 10mg	539% 485mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cranberry sauce, whole, canned, OCEAN SPRAY	Valencia Oranges	Recommended Dietary Allowance
Calcium	3% 30mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	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	25% 2mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	4.76% 20mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	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	5.7% 40mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	6.18% 210mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	16% 587g	23.3% 863g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cranberry sauce, whole, canned, OCEAN SPRAY vs Valencia Oranges:

• Raw Valencia Oranges contain 6 times more Vitamin A and 48.5 times more Vitamin C than Cranberry sauce, whole, canned, OCEAN SPRAY.

Comparing minerals per 1 kilogram for Cranberry sauce, whole, canned, OCEAN SPRAY vs Valencia Oranges:

• Cranberry sauce, whole, canned, OCEAN SPRAY has 2.2 times more Iron and 2.6 times more Manganese than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 13.3 times more Calcium, 2.2 times more Copper, 5 times more Magnesium, 4.3 times more Phosphorus, 8.5 times more Potassium and 1.5 times more Water than Cranberry sauce, whole, canned, OCEAN SPRAY.
• Both Cranberry sauce, whole, canned, OCEAN SPRAY as well as Raw Valencia Oranges have insufficient amounts of Zinc in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cranberry sauce, whole, canned, OCEAN SPRAY has 3.2 times more Energy and 3.4 times more Carbohydrate than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.1 times more Fiber and 1.4 times more Protein than Cranberry sauce, whole, canned, OCEAN SPRAY.
• Both Cranberry sauce, whole, canned, OCEAN SPRAY as well as Raw Valencia Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.