Comparing Nutrients in 1 pound Canned Cranberry Sauce sweetened VS Oranges

Macros Ratio

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

Macro Nutrients

	Canned Cranberry Sauce sweetened	Oranges	Recommended Dietary Allowance
Energy	25% 721kcal	7.35% 213kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.099% 0.032g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	3.4% 0.054g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.086g	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	141% 183g	41% 53.3g	130g per day for Men 19-50 years
Sugars	199% 144g	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	61% 44.2g	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	% 79g	NA	g per day for Men 19-50 years
Sucrose	% 0.45g	NA	g per day for Men 19-50 years
Fiber	13% 5g	28.6% 11g	38g per day for Men 19-50 years
Protein	7.3% 4.1g	7.6% 4.26g	56g per day for Men 19-50 years

Vitamins

	Canned Cranberry Sauce sweetened	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	5.67% 0.068mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.83% 0.45mg	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	4.9% 0.064mg	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	1.13% 4.54μg	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	5.04% 4.54mg	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	28% 4.2mg	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.35μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Cranberry Sauce sweetened	Oranges	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	22.7% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	0.22% 8.6μg	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	23.2% 1.86mg	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	2.16% 9.07mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	14.4% 0.33mg	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	2.6% 18mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	3.74% 127mg	24% 821mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	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	1.24% 0.14mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	7.17% 265g	10.6% 393g	3700g per day for Men 19-50 years

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

• Canned Cranberry Sauce sweetened has 5.2 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 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.
• Both Canned Cranberry Sauce sweetened as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Canned Cranberry Sauce sweetened has 4.1 times more Iron and 2.9 times more Manganese than Raw Oranges.
• While Raw Oranges contain 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.
• Both Canned Cranberry Sauce sweetened as well as Raw Oranges have insufficient amounts of Selenium and Zinc in 1 lb.

Comparison of macro-nutrients per 1 pound:

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