Comparing Nutrients in 1 kilogram Florida Oranges VS Canned Cranberry Sauce sweetened

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Canned Cranberry Sauce sweetened	2%	1%	97%

Macro Nutrients

	Florida Oranges	Canned Cranberry Sauce sweetened	Recommended Dietary Allowance
Energy	16% 460kcal	55% 1590kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	0.22% 0.07g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	7.5% 0.12g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	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	88.8% 115g	311% 404g	130g per day for Men 19-50 years
Sugars	126% 91g	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	12.5% 7g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Florida 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	83.3% 1mg	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	25% 4mg	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	39.2% 0.51mg	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	42.5% 170μg	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	500% 450mg	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

	Florida Oranges	Canned Cranberry Sauce sweetened	Recommended Dietary Allowance
Calcium	43% 430mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	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	11.3% 0.9mg	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	10.4% 0.24mg	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	17% 120mg	5.7% 40mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	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	7.27% 0.8mg	2.73% 0.3mg	11mg per day for Men 19-50 years
Water	23.6% 871g	15.8% 585g	3700g per day for Men 19-50 years

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

• Raw Florida Oranges have 5.5 times more Vitamin A, 6.7 times more Vitamin B1, 1.9 times more Vitamin B2, 4 times more Vitamin B3, 3.6 times more Vitamin B6, 17 times more Vitamin B9 and 45 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 Florida Oranges.
• Both Raw Florida 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 Florida Oranges vs Canned Cranberry Sauce sweetened:

• Raw Florida Oranges have 14.3 times more Calcium, 1.5 times more Copper, 5 times more Magnesium, 3 times more Phosphorus, 6 times more Potassium and 1.5 times more Water than Canned Cranberry Sauce sweetened.
• While Canned Cranberry Sauce sweetened contains 4.6 times more Iron and 3 times more Manganese than Raw Florida Oranges.
• Both Raw Florida 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 Florida Oranges have 2.2 times more Fiber than Canned Cranberry Sauce sweetened.
• While Canned Cranberry Sauce sweetened contains 3.5 times more Energy, 3.5 times more Carbohydrate, 3.5 times more Sugars and 1.3 times more Protein than Raw Florida Oranges.
• Both Raw Florida Oranges as well as Canned Cranberry Sauce sweetened have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.