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Comparing Nutrients in 300 calories Sweetened Dried CranberriesVS Oranges

Weight per 300 calories

Sweetened Dried Cranberries
97g
Oranges
638g

Sweetened Dried Cranberries have 6.6 times more energy per 100g than Oranges. It has high energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 300 calories - Sweetened Dried Cranberries or Oranges?

Macros Ratio

Protein Fat Carbs

Sweetened Dried Cranberries
0%
3%
97%
Oranges
7%
2%
91%
300 kcal ▼

Macro Nutrients

10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.1%1.06g
Fat
0.79%0.77g
1.06 gvs0.77 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.27%0.086g
Saturated Fat
0.3%0.096g
0.086 gvs0.096 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.4%0.022g
Omega 3
2.8%0.045g
0.022 gvs0.045 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.91%0.15g
Omega 6
0.68%0.11g
0.15 gvs0.11 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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62%80.6g
Carbohydrate
57.7%75g
80.6 gvs75 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Fruits rich in Carbohydrate
97%70.7g
Sugars
82.3%59.7g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
70.7 gvs59.7 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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36.3%26.3g
Fructose
NA
≤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]
26.3 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%29g
Glucose
NA
29 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%15.4g
Sucrose
NA
15.4 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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13.6%5.16g
Fiber
40.3%15.3g
5.16 gvs15.3 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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0.3%0.17g
Protein
10.7%6g
0.17 gvs6 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Fruits rich in Protein Buy premium vegan protein powder

Vitamins

0.22%1.95μg
Vitamin A
7.8%70.2μg
RAE, retinol activity equivalents
1.95 μgvs70.2 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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1.06%0.013mg
Vitamin B1
46.3%0.56mg
Thiamine
0.013 mgvs0.56 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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2.1%0.027mg
Vitamin B2
19.6%0.26mg
Riboflavin
0.027 mgvs0.26 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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3.34%0.53mg
Vitamin B3
11.3%1.8mg
Niacin, nicotinic acid, niacinamide
0.53 mgvs1.8 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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NA
Vitamin B5
32%1.6mg
Pantothenic acid
NA mgvs1.6 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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2.85%0.037mg
Vitamin B6
29.5%0.38mg
Pyridoxine
0.037 mgvs0.38 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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0%0μg
Vitamin B9
48%191μg
Folates and Folic Acid
0 μgvs191 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0.22%0.19mg
Vitamin C
377%340mg
Ascorbic acid
0.19 mgvs340 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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13.6%2.05mg
Vitamin E
7.66%1.15mg
Tocopherols and Tocotrienols
2.05 mgvs1.15 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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6.17%7.4μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
7.4 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

0.88%8.77mg
Calcium
25.5%255mg
8.77 mgvs255 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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6.8%0.061mg
Copper
32%0.29mg
0.061 mgvs0.29 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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4.75%0.38mg
Iron
7.98%0.64mg
0.38 mgvs0.64 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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0.93%3.9mg
Magnesium
15%64mg
3.9 mgvs64 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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7.62%0.18mg
Manganese
6.94%0.16mg
0.18 mgvs0.16 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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1.1%7.8mg
Phosphorus
12.8%89.4mg
7.8 mgvs89.4 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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1.4%47.7mg
Potassium
34%1155mg
47.7 mgvs1155 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.06%0.58μg
Selenium
5.8%3.2μg
0.58 μgvs3.2 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.32%4.87mg
Sodium
0%0mg
4.87 mgvs0 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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0.89%0.097mg
Zinc
4.06%0.45mg
0.097 mgvs0.45 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.42%15.4g
Water
15%554g
15.4 gvs554 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Sweetened Dried Cranberries vs Oranges:
Comparing minerals per 300 calories for Sweetened Dried Cranberries vs Oranges:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal: