Comparing Nutrients in 1 pound Cranberry Juice VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Cranberry Juice	3%	2%	95%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Cranberry Juice	Valencia Oranges	Recommended Dietary Allowance
Energy	7.2% 209kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.59g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.045g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.6% 55.3g	41.5% 54g	130g per day for Men 19-50 years
Sugars	75.7% 55g	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	4.47% 3.24g	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	% 12.2g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	1.2% 0.45g	30% 11.3g	38g per day for Men 19-50 years
Protein	3.16% 1.77g	8.42% 4.7g	56g per day for Men 19-50 years

Vitamins

	Cranberry Juice	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.4% 0.041mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.3% 0.082mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.58% 0.41mg	7.77% 1.24mg	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	18% 0.24mg	22% 0.29mg	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	1.13% 4.54μg	44.2% 177μg	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	47% 42mg	244% 220mg	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	36.3% 5.44mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19.3% 23μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cranberry Juice	Valencia Oranges	Recommended Dietary Allowance
Calcium	3.63% 36.3mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	27.7% 0.25mg	18.6% 0.17mg	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	14% 1.13mg	5.1% 0.41mg	8mg per day for Men 19-50 years
Magnesium	6.48% 27.2mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	41.6% 0.96mg	4.54% 0.1mg	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	8.42% 59mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	10.3% 349mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	NA	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	4.12% 0.45mg	2.47% 0.27mg	11mg per day for Men 19-50 years
Water	10.7% 395g	10.6% 392g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cranberry Juice vs Valencia Oranges:

• Raw Valencia Oranges contain 6 times more Vitamin A, 9.7 times more Vitamin B1, 2.2 times more Vitamin B2, 3 times more Vitamin B3, 39 times more Vitamin B9 and 5.2 times more Vitamin C than Unsweetened Cranberry Juice.
• Both Unsweetened Cranberry Juice and Raw Valencia Oranges have similar amounts of Vitamin B6 per 1 lb.
• Both Unsweetened Cranberry Juice as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cranberry Juice vs Valencia Oranges:

• Unsweetened Cranberry Juice has 1.5 times more Copper, 2.8 times more Iron and 9.2 times more Manganese than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 5 times more Calcium, 1.7 times more Magnesium, 1.3 times more Phosphorus and 2.3 times more Potassium than Unsweetened Cranberry Juice.
• Both Unsweetened Cranberry Juice and Raw Valencia Oranges have similar amounts of Water per 1 lb.
• Both Unsweetened Cranberry Juice as well as Raw Valencia Oranges have insufficient amounts of Zinc in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Unsweetened Cranberry Juice has 1.8 times more Omega 3 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 25 times more Fiber and 2.7 times more Protein than Unsweetened Cranberry Juice.
• Both Unsweetened Cranberry Juice and Raw Valencia Oranges have similar amounts of Energy and Carbohydrate per 1 lb.
• Both Unsweetened Cranberry Juice as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.