Comparing Nutrients in 1 kilogram Fresh Orange juice VS Canned Cranberry-orange Relish

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Canned Cranberry-orange Relish	1%	0%	99%

Macro Nutrients

	Fresh Orange juice	Canned Cranberry-orange Relish	Recommended Dietary Allowance
Energy	15.5% 450kcal	61.4% 1780kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	NA	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	355% 462g	130g per day for Men 19-50 years
Sugars	116% 84g	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	29.2% 21g	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	% 18g	NA	g per day for Men 19-50 years
Sucrose	% 41.4g	NA	g per day for Men 19-50 years
Fiber	5.26% 2g	0% 0g	38g per day for Men 19-50 years
Protein	12.5% 7g	5.36% 3g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Canned Cranberry-orange Relish	Recommended Dietary Allowance
Vitamin A	11% 100μg	4.44% 40μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	6.25% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.8% 0.4mg	NA	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	75% 300μg	NA	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	556% 500mg	200% 180mg	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	2.67% 0.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Canned Cranberry-orange Relish	Recommended Dietary Allowance
Calcium	11% 110mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	49% 0.44mg	44.4% 0.4mg	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	25% 2mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	9.52% 40mg	420mg per day for Men 19-50 years
Manganese	6.1% 0.14mg	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	24.3% 170mg	11.4% 80mg	700mg per day for Men 19-50 years
Potassium	59% 2000mg	11% 380mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	NA	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	21.3% 320mg	1500mg per day for Men 19-50 years
Zinc	4.55% 0.5mg	NA	11mg per day for Men 19-50 years
Water	24% 883g	14.4% 532g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Canned Cranberry-orange Relish per 1 kg

Compare the macro and micronutrient content in 1 kg of Fresh Orange juice versus 1 kg of Canned Cranberry-orange Relish to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Fresh Orange juice vs Canned Cranberry-orange Relish:

• 1 kilogram of Fresh Orange juice has 3 times more Vitamin B1, 1.5 times more Vitamin B2, 4 times more Vitamin B3 and 2.8 times more Vitamin C than Canned Cranberry-orange Relish.
• 1 kilogram of Canned Cranberry-orange Relish have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Raw Orange juice as well as Canned Cranberry-orange Relish have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Fresh Orange juice vs Canned Cranberry-orange Relish:

• 1 kilogram of Fresh Orange juice has 2.8 times more Magnesium, 2.1 times more Phosphorus, 5.3 times more Potassium and 1.7 times more Water than Canned Cranberry-orange Relish.
• While 1 kg of Canned Cranberry-orange Relish contains 32 times more Sodium than Raw Orange juice.
• Both Fresh Orange juice and Canned Cranberry-orange Relish contain similar levels of Copper and Iron per one kilogram.
• 1 kilogram of Canned Cranberry-orange Relish lack sufficient amounts of Magnesium, Phosphorus and Potassium
• Both Raw Orange juice as well as Canned Cranberry-orange Relish lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Canned Cranberry-orange Relish contains 4 times more Energy and 4.4 times more Carbohydrate than Raw Orange juice.
• 1 kilogram of Fresh Orange juice provide inadequate amounts of Energy
• Both Raw Orange juice as well as Canned Cranberry-orange Relish provide inadequate amounts of Fiber and Protein in one kilogram.