Comparing Nutrients in 300 calories Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY VS Valencia Oranges

Weight per 300 calories

• Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY: 1154g
• Valencia Oranges: 612g

Raw Valencia Oranges have 1.9 times more energy per unit of mass than Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY, which is low in comparison to other foods. Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY having very low energy density.

Which food has more nutrients per 300 calories - Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY or Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY	11%	0%	89%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Light Cranberry And Raspberry Flavored 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	0.036% 0.012g	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	51.2% 66.6g	56% 72.8g	130g per day for Men 19-50 years
Sugars	80% 58g	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	46% 33.5g	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	% 19.6g	NA	g per day for Men 19-50 years
Sucrose	% 2.3g	NA	g per day for Men 19-50 years
Fiber	21.3% 8.08g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	15% 8.42g	11.4% 6.37g	56g per day for Men 19-50 years

Vitamins

	Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	1.3% 11.5μg	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	1.88% 0.3mg	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	NA	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	422% 380mg	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	0.96% 1.15μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY	Valencia Oranges	Recommended Dietary Allowance
Calcium	4.6% 46mg	24.5% 245mg	1000mg per day for Men 19-50 years
Copper	11.5% 0.1mg	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	5.77% 0.46mg	6.9% 0.55mg	8mg per day for Men 19-50 years
Magnesium	8.24% 34.6mg	14.6% 61.2mg	420mg per day for Men 19-50 years
Manganese	15.6% 0.36mg	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	6.6% 46mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	16% 542mg	32.2% 1096mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	1.54% 23mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	2.1% 0.23mg	3.34% 0.37mg	11mg per day for Men 19-50 years
Water	29.3% 1082g	14.3% 529g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY vs Valencia Oranges:

• Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY has 1.3 times more Vitamin C than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 6.4 times more Vitamin A, more Vitamin B1, more Vitamin B2, 5.6 times more Vitamin B3 and more Vitamin B6 than Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY.
• Both Light Cranberry And Raspberry Flavored 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 Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY vs Valencia Oranges:

• Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY has 2.5 times more Manganese and 2 times more Water than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 5.3 times more Calcium, 2.2 times more Copper, 1.8 times more Magnesium, 2.3 times more Phosphorus, 2 times more Potassium and 1.6 times more Zinc than Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY.
• Both Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY and Raw Valencia Oranges have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY has 1.3 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.9 times more Fiber than Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY.
• Both Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY and Raw Valencia Oranges have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY as well as Raw Valencia Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.