Comparing Nutrients in 1 kilogram Oranges with Peel VS Sweetened Dried Cranberries

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Sweetened Dried Cranberries	0%	3%	97%

Macro Nutrients

	Oranges with Peel	Sweetened Dried Cranberries	Recommended Dietary Allowance
Energy	21.7% 630kcal	106% 3080kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	11.2% 11g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	2.75% 0.88g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	14.4% 0.23g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	9.35% 1.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	119% 155g	637% 828g	130g per day for Men 19-50 years
Sugars	NA	1001% 726g	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	372% 270g	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	% 297g	g per day for Men 19-50 years
Sucrose	NA	% 158g	g per day for Men 19-50 years
Fiber	118% 45g	139% 53g	38g per day for Men 19-50 years
Protein	23.2% 13g	3.04% 1.7g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Sweetened Dried Cranberries	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	34.3% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	29.2% 0.38mg	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	0% 0μg	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	789% 710mg	2.22% 2mg	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	140% 21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	63.3% 76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Sweetened Dried Cranberries	Recommended Dietary Allowance
Calcium	70% 700mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	70% 0.63mg	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	100% 8mg	48.8% 3.9mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	9.52% 40mg	420mg per day for Men 19-50 years
Manganese	NA	78.3% 1.8mg	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	31.4% 220mg	11.4% 80mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	14.4% 490mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	22.2% 823g	4.27% 158g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Sweetened Dried Cranberries per 1 kg

Compare the macro and micronutrient content in 1 kg of Oranges with Peel versus 1 kg of Sweetened Dried Cranberries to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Oranges with Peel vs Sweetened Dried Cranberries:

• 1 kilogram of Oranges with Peel has 7.7 times more Vitamin B1, 1.8 times more Vitamin B2, 2.4 times more Vitamin B6, more Vitamin B9 and 355 times more Vitamin C than Sweetened Dried Cranberries.
• Both Oranges with Peel and Sweetened Dried Cranberries provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Sweetened Dried Cranberries have insufficient amounts of Vitamin B1, Vitamin B9 and Vitamin C
• Both Raw Oranges with Peel as well as Sweetened Dried Cranberries have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Oranges with Peel vs Sweetened Dried Cranberries:

• 1 kilogram of Oranges with Peel has 7.8 times more Calcium, 2.1 times more Iron, 3.5 times more Magnesium, 2.8 times more Phosphorus, 4 times more Potassium and 5.2 times more Water than Sweetened Dried Cranberries.
• Both Oranges with Peel and Sweetened Dried Cranberries contain similar levels of Copper per one kilogram.
• 1 kilogram of Sweetened Dried Cranberries lack sufficient amounts of Calcium, Magnesium, Phosphorus and Potassium
• Both Raw Oranges with Peel as well as Sweetened Dried Cranberries lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oranges with Peel has 7.6 times more Protein than Sweetened Dried Cranberries.
• While 1 kg of Sweetened Dried Cranberries contains 4.9 times more Energy and 5.3 times more Carbohydrate than Raw Oranges with Peel .
• Both Oranges with Peel and Sweetened Dried Cranberries offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Sweetened Dried Cranberries provide inadequate amounts of Protein
• Both Raw Oranges with Peel as well as Sweetened Dried Cranberries provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.