Comparing Nutrients in 1 kilogram Oranges VS Canned Cranberry Sauce sweetened

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Canned Cranberry Sauce sweetened	2%	1%	97%

Macro Nutrients

	Oranges	Canned Cranberry Sauce sweetened	Recommended Dietary Allowance
Energy	16.2% 470kcal	55% 1590kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	0.22% 0.07g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	7.5% 0.12g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	1.1% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	311% 404g	130g per day for Men 19-50 years
Sugars	129% 94g	438% 318g	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	NA	134% 98g	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	NA	% 174g	g per day for Men 19-50 years
Sucrose	NA	% 1g	g per day for Men 19-50 years
Fiber	63% 24g	29% 11g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Oranges	Canned Cranberry Sauce sweetened	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	6.25% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	10.8% 0.14mg	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	2.5% 10μg	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	591% 532mg	11% 10mg	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	12% 1.8mg	62% 9.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Canned Cranberry Sauce sweetened	Recommended Dietary Allowance
Calcium	40% 400mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	29% 0.26mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.48% 19μg	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	12.5% 1mg	51.3% 4.1mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	4.76% 20mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	31.7% 0.73mg	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	20% 140mg	5.7% 40mg	700mg per day for Men 19-50 years
Potassium	53.2% 1810mg	8.24% 280mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	2.73% 0.3mg	11mg per day for Men 19-50 years
Water	23.4% 868g	15.8% 585g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Oranges vs Canned Cranberry Sauce sweetened:

• Raw Oranges have 5.5 times more Vitamin A, 5.8 times more Vitamin B1, 1.9 times more Vitamin B2, 2.8 times more Vitamin B3, 4.3 times more Vitamin B6, 30 times more Vitamin B9 and 53.2 times more Vitamin C than Canned Cranberry Sauce sweetened.
• While Canned Cranberry Sauce sweetened contains 5.2 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges as well as Canned Cranberry Sauce sweetened have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Oranges vs Canned Cranberry Sauce sweetened:

• Raw Oranges have 13.3 times more Calcium, 1.7 times more Copper, 5 times more Magnesium, 3.5 times more Phosphorus, 6.5 times more Potassium and 1.5 times more Water than Canned Cranberry Sauce sweetened.
• While Canned Cranberry Sauce sweetened contains 4.1 times more Iron and 2.9 times more Manganese than Raw Oranges.
• Both Raw Oranges as well as Canned Cranberry Sauce sweetened have insufficient amounts of Selenium and Zinc in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Oranges have 2.2 times more Fiber than Canned Cranberry Sauce sweetened.
• While Canned Cranberry Sauce sweetened contains 3.4 times more Energy, 3.4 times more Carbohydrate and 3.4 times more Sugars than Raw Oranges.
• Both Raw Oranges and Canned Cranberry Sauce sweetened have similar amounts of Protein per 1 kg.
• Both Raw Oranges as well as Canned Cranberry Sauce sweetened have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.