Comparing Nutrients in 300 calories Diet Cranberry Juice OCEAN SPRAY VS Valencia Oranges

Weight per 300 calories

• Diet Cranberry Juice OCEAN SPRAY: 7500g
• Valencia Oranges: 612g

Raw Valencia Oranges have 12.3 times more energy per unit of mass than Diet Cranberry Juice OCEAN SPRAY, which is low in comparison to other foods. Diet Cranberry Juice OCEAN SPRAY having very low energy density.

Which food has more nutrients per 300 calories - Diet Cranberry Juice OCEAN SPRAY or Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
Diet Cranberry Juice OCEAN SPRAY	8%	0%	92%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Diet Cranberry Juice OCEAN SPRAY	Valencia Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	1.9% 1.84g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.075g	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	NA	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	46% 60g	56% 72.8g	130g per day for Men 19-50 years
Sugars	26% 18.8g	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	7.24% 5.25g	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	% 7.5g	NA	g per day for Men 19-50 years
Sucrose	% 5.25g	NA	g per day for Men 19-50 years
Fiber	118% 45g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	9.38% 5.25g	11.4% 6.37g	56g per day for Men 19-50 years

Vitamins

	Diet Cranberry Juice OCEAN SPRAY	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	8.33% 75μg	8.16% 73.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	44.4% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	19% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.95mg	10.5% 1.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	30.6% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	75% 300μg	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	3258% 2933mg	330% 297mg	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	0% 0mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Diet Cranberry Juice OCEAN SPRAY	Valencia Oranges	Recommended Dietary Allowance
Calcium	22.5% 225mg	24.5% 245mg	1000mg per day for Men 19-50 years
Copper	75% 0.68mg	25% 0.23mg	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	37.5% 3mg	6.9% 0.55mg	8mg per day for Men 19-50 years
Magnesium	18% 75mg	14.6% 61.2mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	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	0% 0mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	17.6% 600mg	32.2% 1096mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	35% 525mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	20.5% 2.25mg	3.34% 0.37mg	11mg per day for Men 19-50 years
Water	201% 7440g	14.3% 529g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Diet Cranberry Juice OCEAN SPRAY vs Valencia Oranges:

• Diet Cranberry Juice OCEAN SPRAY has 1.3 times more Vitamin B9 and 9.9 times more Vitamin C than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin B1, more Vitamin B2 and more Vitamin B6 than Diet Cranberry Juice OCEAN SPRAY.
• Both Diet Cranberry Juice OCEAN SPRAY and Raw Valencia Oranges have similar amounts of Vitamin A and Vitamin B3 per 300 kcal.
• Both Diet Cranberry Juice OCEAN SPRAY as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Diet Cranberry Juice OCEAN SPRAY vs Valencia Oranges:

• Diet Cranberry Juice OCEAN SPRAY has 3 times more Copper, 5.4 times more Iron, 1.2 times more Magnesium, 8 times more Manganese, more Sodium, 6.1 times more Zinc and 14.1 times more Water than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Phosphorus and 1.8 times more Potassium than Diet Cranberry Juice OCEAN SPRAY.
• Both Diet Cranberry Juice OCEAN SPRAY and Raw Valencia Oranges have similar amounts of Calcium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Diet Cranberry Juice OCEAN SPRAY has 2.9 times more Fiber than Raw Valencia Oranges.
• Both Diet Cranberry Juice OCEAN SPRAY and Raw Valencia Oranges have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Diet Cranberry Juice OCEAN SPRAY as well as Raw Valencia Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.