Comparing Nutrients in 300 calories Cranberry-grape Juice Drink, Bottled VS Valencia Oranges

Weight per 300 calories

• Cranberry-grape Juice Drink, Bottled: 536g
• Valencia Oranges: 612g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 300 calories - Cranberry-grape Juice Drink, Bottled or Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
Cranberry-grape Juice Drink, Bottled	1%	2%	97%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Cranberry-grape Juice Drink, Bottled	Valencia Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.55% 0.54g	1.9% 1.84g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	NA	6.12% 0.098g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.7% 75g	56% 72.8g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	1.4% 0.54g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	1.9% 1.07g	11.4% 6.37g	56g per day for Men 19-50 years

Vitamins

	Cranberry-grape Juice Drink, Bottled	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.16% 73.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.46% 0.054mg	44.4% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.4% 0.096mg	19% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	10.5% 1.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.68% 0.28mg	30.6% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.5% 0.15mg	29.7% 0.39mg	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	1.34% 5.36μg	59.7% 239μg	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	190% 171mg	330% 297mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cranberry-grape Juice Drink, Bottled	Valencia Oranges	Recommended Dietary Allowance
Calcium	4.3% 43mg	24.5% 245mg	1000mg per day for Men 19-50 years
Copper	4.17% 0.038mg	25% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	8.7% 348μg	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	0.67% 0.054mg	6.9% 0.55mg	8mg per day for Men 19-50 years
Magnesium	3.83% 16mg	14.6% 61.2mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	6.12% 0.14mg	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	3.06% 21.4mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	3.8% 129mg	32.2% 1096mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	1.07% 16mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	1.95% 0.21mg	3.34% 0.37mg	11mg per day for Men 19-50 years
Water	12.4% 459g	14.3% 529g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cranberry-grape Juice Drink, Bottled vs Valencia Oranges:

• Raw Valencia Oranges contain more Vitamin A, 9.9 times more Vitamin B1, 2.5 times more Vitamin B2, 2.6 times more Vitamin B3, 5.4 times more Vitamin B5, 2.6 times more Vitamin B6, 44.6 times more Vitamin B9 and 1.7 times more Vitamin C than Cranberry-grape Juice Drink, Bottled.
• Both Cranberry-grape Juice Drink, Bottled as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Cranberry-grape Juice Drink, Bottled vs Valencia Oranges:

• Cranberry-grape Juice Drink, Bottled has 6 times more Manganese than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 5.7 times more Calcium, 6 times more Copper, 10.3 times more Iron, 3.8 times more Magnesium, 4.9 times more Phosphorus, 8.5 times more Potassium and 1.7 times more Zinc than Cranberry-grape Juice Drink, Bottled.
• Both Cranberry-grape Juice Drink, Bottled and Raw Valencia Oranges have similar amounts of Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Valencia Oranges contain 28.6 times more Fiber and 5.9 times more Protein than Cranberry-grape Juice Drink, Bottled.
• Both Cranberry-grape Juice Drink, Bottled and Raw Valencia Oranges have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Cranberry-grape Juice Drink, Bottled as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.