Comparing Nutrients in 1 pound Sweetened Dried Cranberries VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Sweetened Dried Cranberries	0%	3%	97%
Oranges	7%	2%	91%

Macro Nutrients

	Sweetened Dried Cranberries	Oranges	Recommended Dietary Allowance
Energy	48% 1397kcal	7.35% 213kcal	2900kcal per day for Men 19-50 years
Fat	5.1% 4.94g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	6.52% 0.1g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	4.24% 0.72g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	289% 376g	41% 53.3g	130g per day for Men 19-50 years
Sugars	454% 329g	58.5% 42.4g	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	169% 122g	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	% 135g	NA	g per day for Men 19-50 years
Sucrose	% 71.7g	NA	g per day for Men 19-50 years
Fiber	63.3% 24g	28.6% 11g	38g per day for Men 19-50 years
Protein	1.38% 0.77g	7.6% 4.26g	56g per day for Men 19-50 years

Vitamins

	Sweetened Dried Cranberries	Oranges	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.9% 0.059mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.77% 0.13mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.5% 2.5mg	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.3% 0.17mg	21% 0.27mg	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	0% 0μg	34% 136μg	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	1% 0.91mg	268% 241mg	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	63.5% 9.53mg	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	28.7% 34.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Dried Cranberries	Oranges	Recommended Dietary Allowance
Calcium	4.1% 41mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	31.8% 0.29mg	22.7% 0.2mg	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	22% 1.77mg	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	35.5% 0.82mg	4.93% 0.11mg	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	5.2% 36.3mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	6.54% 222mg	24% 821mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	4.12% 0.45mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	1.94% 71.6g	10.6% 393g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Sweetened Dried Cranberries vs Oranges:

• Sweetened Dried Cranberries have 1.9 times more Vitamin B3, 11.7 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 5.5 times more Vitamin A, 6.7 times more Vitamin B1, 1.4 times more Vitamin B2, 1.6 times more Vitamin B6, more Vitamin B9 and 266 times more Vitamin C than Sweetened Dried Cranberries.
• Both Sweetened Dried Cranberries as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Sweetened Dried Cranberries vs Oranges:

• Sweetened Dried Cranberries have 1.4 times more Copper, 3.9 times more Iron and 7.2 times more Manganese than Raw Oranges.
• While Raw Oranges contain 4.4 times more Calcium, 2.5 times more Magnesium, 1.8 times more Phosphorus, 3.7 times more Potassium and 5.5 times more Water than Sweetened Dried Cranberries.
• Both Sweetened Dried Cranberries and Raw Oranges have similar amounts of Selenium per 1 lb.
• Both Sweetened Dried Cranberries as well as Raw Oranges have insufficient amounts of Zinc in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Sweetened Dried Cranberries have 6.6 times more Energy, 9.1 times more Fat, 3.3 times more Omega 3, 7 times more Carbohydrate, 7.8 times more Sugars and 2.2 times more Fiber than Raw Oranges.
• While Raw Oranges contain 5.5 times more Protein than Sweetened Dried Cranberries.
• Both Sweetened Dried Cranberries as well as Raw Oranges have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.