Comparing Nutrients in 300 calories Cran Pomegranate OCEAN SPRAY VS Oranges with Peel

Weight per 300 calories

• Cran Pomegranate OCEAN SPRAY: 638g
• Oranges with Peel: 476g

Raw Oranges with Peel have 1.3 times more energy per unit of mass than Cran Pomegranate OCEAN SPRAY, which is low in comparison to other foods. Cran Pomegranate OCEAN SPRAY having low energy density.

Discover which food has more nutrients per 300 calories - Cran Pomegranate OCEAN SPRAY or Oranges with Peel ?

Macros Ratio

	Protein	Fat	Carbs
Cran Pomegranate OCEAN SPRAY	1%	0%	99%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Cran Pomegranate OCEAN SPRAY	Oranges with Peel	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.066% 0.064g	1.47% 1.43g	97g per day for Men 19-50 years
Saturated Fat	0.02% 0.006g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	NA	4.76% 0.076g	1.6g per day for Men 19-50 years
Omega 6	NA	1.23% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.7% 80g	56.8% 74g	130g per day for Men 19-50 years
Sugars	106% 76.6g	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	40.5% 29.4g	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	% 28g	NA	g per day for Men 19-50 years
Sucrose	% 19g	NA	g per day for Men 19-50 years
Fiber	10% 3.83g	56.4% 21.4g	38g per day for Men 19-50 years
Protein	0.8% 0.45g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Cran Pomegranate OCEAN SPRAY	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0.71% 6.4μg	6.88% 62μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.04% 0.17mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	31.4% 1.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	34% 0.44mg	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	6.4% 25.5μg	35.7% 143μg	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	192% 173mg	376% 338mg	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	0% 0mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.53% 0.64μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cran Pomegranate OCEAN SPRAY	Oranges with Peel	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	33.3% 333mg	1000mg per day for Men 19-50 years
Copper	6.4% 0.057mg	30% 0.27mg	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	9.57% 0.77mg	47.6% 3.8mg	8mg per day for Men 19-50 years
Magnesium	1.5% 6.4mg	16% 66.7mg	420mg per day for Men 19-50 years
Manganese	5% 0.11mg	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	0.91% 6.4mg	15% 105mg	700mg per day for Men 19-50 years
Potassium	2.07% 70.2mg	27.5% 933mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	6.06% 3.33μg	55μg per day for Men 19-50 years
Sodium	5.1% 76.6mg	0.63% 9.52mg	1500mg per day for Men 19-50 years
Zinc	1.16% 0.13mg	4.76% 0.52mg	11mg per day for Men 19-50 years
Water	15% 555g	10.6% 392g	3700g per day for Men 19-50 years

Cran Pomegranate OCEAN SPRAY VS Oranges With Peel Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cran Pomegranate OCEAN SPRAY or Oranges with Peel ?

Lets compare vitamin content per 300 calories of Cran Pomegranate OCEAN SPRAY vs Oranges with Peel :

• 300 kcal of Raw Oranges with Peel contain 9.7 times more Vitamin A, more Vitamin B1, more Vitamin B2, 14.3 times more Vitamin B3, more Vitamin B6, 5.6 times more Vitamin B9 and 2 times more Vitamin C than Cran Pomegranate OCEAN SPRAY.
• 300 calories of Cran Pomegranate OCEAN SPRAY have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B6
• Both Cran Pomegranate OCEAN SPRAY as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Cran Pomegranate OCEAN SPRAY vs Oranges with Peel :

• 300 calories of Cran Pomegranate OCEAN SPRAY have 1.4 times more Water than Oranges with Peel .
• While 300 kcal of Raw Oranges with Peel contain 26.1 times more Calcium, 4.7 times more Copper, 5 times more Iron, 10.4 times more Magnesium, 16.4 times more Phosphorus, 13.3 times more Potassium and more Selenium than Cran Pomegranate OCEAN SPRAY.
• 300 calories of Cran Pomegranate OCEAN SPRAY lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium and Selenium
• Both Cran Pomegranate OCEAN SPRAY as well as Raw Oranges with Peel lack sufficient amounts of Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Raw Oranges with Peel contain 5.6 times more Fiber and 13.9 times more Protein than Cran Pomegranate OCEAN SPRAY.
• Both Cran Pomegranate OCEAN SPRAY and Oranges with Peel offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Cran Pomegranate OCEAN SPRAY provide inadequate amounts of Protein