Comparing Nutrients in 1 pound Oranges VS Bottled Cranberry-Apple Juice Drink OCEAN SPRAY

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Bottled Cranberry-Apple Juice Drink OCEAN SPRAY	2%	0%	98%

Macro Nutrients

	Oranges	Bottled Cranberry-Apple Juice Drink OCEAN SPRAY	Recommended Dietary Allowance
Energy	7.35% 213kcal	8.76% 254kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	0.014% 0.005g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	NA	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.3g	47.7% 62g	130g per day for Men 19-50 years
Sugars	58.5% 42.4g	82% 59.5g	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	29.4% 21.3g	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	% 19.5g	g per day for Men 19-50 years
Sucrose	NA	% 17.7g	g per day for Men 19-50 years
Fiber	28.6% 11g	7.16% 2.72g	38g per day for Men 19-50 years
Protein	7.6% 4.26g	2.35% 1.3g	56g per day for Men 19-50 years

Vitamins

	Oranges	Bottled Cranberry-Apple Juice Drink OCEAN SPRAY	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	1.13% 0.014mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	2.44% 0.032mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	0.79% 0.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	6.63% 0.086mg	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	34% 136μg	4.54% 18μg	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	268% 241mg	149% 134mg	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	5.44% 0.82mg	8.16% 1.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.16% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Bottled Cranberry-Apple Juice Drink OCEAN SPRAY	Recommended Dietary Allowance
Calcium	18% 181mg	0.91% 9.07mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	4.54% 0.041mg	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	5.67% 0.45mg	2.27% 0.18mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	1.08% 4.54mg	420mg per day for Men 19-50 years
Manganese	4.93% 0.11mg	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	9.07% 63.5mg	0.65% 4.54mg	700mg per day for Men 19-50 years
Potassium	24% 821mg	1.87% 63.5mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	5.75% 86mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	0.82% 0.091mg	11mg per day for Men 19-50 years
Water	10.6% 393g	10.5% 390g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Oranges vs Bottled Cranberry-Apple Juice Drink OCEAN SPRAY:

• Raw Oranges have 11 times more Vitamin A, 29 times more Vitamin B1, 5.7 times more Vitamin B2, 10.1 times more Vitamin B3, 3.2 times more Vitamin B6, 7.5 times more Vitamin B9 and 1.8 times more Vitamin C than Bottled Cranberry-Apple Juice Drink OCEAN SPRAY.
• While Bottled Cranberry-Apple Juice Drink OCEAN SPRAY contains 1.5 times more Vitamin E than Raw Oranges.
• Both Raw Oranges as well as Bottled Cranberry-Apple Juice Drink OCEAN SPRAY have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Oranges vs Bottled Cranberry-Apple Juice Drink OCEAN SPRAY:

• Raw Oranges have 20 times more Calcium, 5 times more Copper, 2.5 times more Iron, 10 times more Magnesium, 14 times more Phosphorus and 12.9 times more Potassium than Bottled Cranberry-Apple Juice Drink OCEAN SPRAY.
• While Bottled Cranberry-Apple Juice Drink OCEAN SPRAY contains more Sodium than Raw Oranges.
• Both Raw Oranges and Bottled Cranberry-Apple Juice Drink OCEAN SPRAY have similar amounts of Manganese and Water per 1 lb.
• Both Raw Oranges as well as Bottled Cranberry-Apple Juice Drink OCEAN SPRAY have insufficient amounts of Selenium and Zinc in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Oranges have 4 times more Fiber and 3.2 times more Protein than Bottled Cranberry-Apple Juice Drink OCEAN SPRAY.
• While Bottled Cranberry-Apple Juice Drink OCEAN SPRAY contains 1.4 times more Sugars than Raw Oranges.
• Both Raw Oranges and Bottled Cranberry-Apple Juice Drink OCEAN SPRAY have similar amounts of Energy and Carbohydrate per 1 lb.
• Both Raw Oranges as well as Bottled Cranberry-Apple Juice Drink OCEAN SPRAY have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.