Comparing Nutrients in 1 pound Canned Cranberry Sauce sweetened VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Canned Cranberry Sauce sweetened	2%	1%	97%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Canned Cranberry Sauce sweetened	Oranges with Peel	Recommended Dietary Allowance
Energy	25% 721kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.099% 0.032g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	3.4% 0.054g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.086g	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	141% 183g	54% 70.3g	130g per day for Men 19-50 years
Sugars	199% 144g	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	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	53.7% 20.4g	38g per day for Men 19-50 years
Protein	7.3% 4.1g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Canned Cranberry Sauce sweetened	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	6.55% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.83% 0.45mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.9% 0.064mg	32.4% 0.42mg	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	358% 322mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	28% 4.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.35μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Cranberry Sauce sweetened	Oranges with Peel	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	28.7% 0.26mg	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	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	2.16% 9.07mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	14.4% 0.33mg	NA	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	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	3.74% 127mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	1.24% 0.14mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	7.17% 265g	10% 373g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Cranberry Sauce sweetened VS Oranges with Peel per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Cranberry Sauce sweetened versus 1 lb of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 lb of Raw Oranges with Peel contains 6.7 times more Vitamin B1, 2.4 times more Vitamin B2, 5 times more Vitamin B3, 6.6 times more Vitamin B6, 30 times more Vitamin B9 and 71 times more Vitamin C than Canned Cranberry Sauce sweetened.
• 1 pound of Canned Cranberry Sauce sweetened have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• Both Canned Cranberry Sauce sweetened as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

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

• 1 lb of Raw Oranges with Peel contains 23.3 times more Calcium, 2.2 times more Copper, 2 times more Iron, 7 times more Magnesium, 5.5 times more Phosphorus, 7 times more Potassium and 1.4 times more Water than Canned Cranberry Sauce sweetened.
• 1 pound of Canned Cranberry Sauce sweetened lack sufficient amounts of Calcium, Magnesium, Phosphorus and Potassium
• Both Canned Cranberry Sauce sweetened as well as Raw Oranges with Peel lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Cranberry Sauce sweetened has 2.5 times more Energy and 2.6 times more Carbohydrate than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 4.1 times more Fiber and 1.4 times more Protein than Canned Cranberry Sauce sweetened.
• 1 pound of Canned Cranberry Sauce sweetened provide inadequate amounts of Protein
• Both Canned Cranberry Sauce sweetened as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in one pound.