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

Weight per 300 calories

• Diet Cranberry Juice OCEAN SPRAY: 7500g
• Oranges with Peel: 476g

Raw Oranges with Peel have 15.8 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.

Discover which food has more nutrients per 300 calories - Diet Cranberry Juice OCEAN SPRAY or Oranges with Peel ?

Macros Ratio

	Protein	Fat	Carbs
Diet Cranberry Juice OCEAN SPRAY	8%	0%	92%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Diet Cranberry Juice 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% 0g	1.47% 1.43g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.075g	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	46% 60g	56.8% 74g	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	56.4% 21.4g	38g per day for Men 19-50 years
Protein	9.38% 5.25g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Diet Cranberry Juice OCEAN SPRAY	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	8.33% 75μg	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	12% 1.95mg	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	75% 300μg	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	3258% 2933mg	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% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Diet Cranberry Juice OCEAN SPRAY	Oranges with Peel	Recommended Dietary Allowance
Calcium	22.5% 225mg	33.3% 333mg	1000mg per day for Men 19-50 years
Copper	75% 0.68mg	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	37.5% 3mg	47.6% 3.8mg	8mg per day for Men 19-50 years
Magnesium	18% 75mg	16% 66.7mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	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% 0mg	15% 105mg	700mg per day for Men 19-50 years
Potassium	17.6% 600mg	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	35% 525mg	0.63% 9.52mg	1500mg per day for Men 19-50 years
Zinc	20.5% 2.25mg	4.76% 0.52mg	11mg per day for Men 19-50 years
Water	201% 7440g	10.6% 392g	3700g per day for Men 19-50 years

Diet Cranberry Juice OCEAN SPRAY VS Oranges With Peel Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Diet Cranberry Juice OCEAN SPRAY or Oranges with Peel ?

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

• 300 calories of Diet Cranberry Juice OCEAN SPRAY have 1.2 times more Vitamin A, 2.1 times more Vitamin B9 and 8.7 times more Vitamin C than Oranges with Peel .
• While 300 kcal of Raw Oranges with Peel contain more Vitamin B1, more Vitamin B2 and more Vitamin B6 than Diet Cranberry Juice OCEAN SPRAY.
• Both Diet Cranberry Juice OCEAN SPRAY and Oranges with Peel provide similar amounts of Vitamin B3 per 300 calories.
• 300 calories of Diet Cranberry Juice OCEAN SPRAY have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B6
• Both Diet Cranberry Juice OCEAN SPRAY as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 300 calories.

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

• 300 calories of Diet Cranberry Juice OCEAN SPRAY have 2.5 times more Copper, 55.1 times more Sodium, 4.3 times more Zinc and 19 times more Water than Oranges with Peel .
• While 300 kcal of Raw Oranges with Peel contain 1.5 times more Calcium, 1.3 times more Iron, more Phosphorus, 1.6 times more Potassium and more Selenium than Diet Cranberry Juice OCEAN SPRAY.
• Both Diet Cranberry Juice OCEAN SPRAY and Oranges with Peel contain similar levels of Magnesium per 300 calories.
• 300 calories of Diet Cranberry Juice OCEAN SPRAY lack sufficient amounts of Phosphorus and Selenium
• 300 calories of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Diet Cranberry Juice OCEAN SPRAY have 2.1 times more Fiber than Oranges with Peel .
• Both Diet Cranberry Juice OCEAN SPRAY and Oranges with Peel offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.