Comparing Nutrients in 300 calories Cranberries VS Valencia Oranges

Weight per 300 calories

• Cranberries: 652g
• Valencia Oranges: 612g

Both foods have similar energy densities which is low in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
Cranberries	4%	2%	94%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Cranberries	Valencia Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.87% 0.85g	1.9% 1.84g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	8.97% 0.14g	6.12% 0.098g	1.6g per day for Men 19-50 years
Omega 6	1.27% 0.22g	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	60% 78g	56% 72.8g	130g per day for Men 19-50 years
Sugars	38.4% 28g	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	6.03% 4.37g	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	% 22.4g	NA	g per day for Men 19-50 years
Sucrose	% 1.04g	NA	g per day for Men 19-50 years
Fiber	61.8% 23.5g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	5.36% 3g	11.4% 6.37g	56g per day for Men 19-50 years

Vitamins

	Cranberries	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	2.17% 19.6μg	8.16% 73.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.52% 0.078mg	44.4% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	19% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.66mg	10.5% 1.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.5% 1.92mg	30.6% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.6% 0.37mg	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	1.63% 6.52μg	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	101% 91mg	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	57.4% 8.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27% 32.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cranberries	Valencia Oranges	Recommended Dietary Allowance
Calcium	5.2% 52mg	24.5% 245mg	1000mg per day for Men 19-50 years
Copper	40.6% 0.37mg	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	18.8% 1.5mg	6.9% 0.55mg	8mg per day for Men 19-50 years
Magnesium	9.3% 39mg	14.6% 61.2mg	420mg per day for Men 19-50 years
Manganese	75.7% 1.74mg	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	10.2% 71.7mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	15.3% 522mg	32.2% 1096mg	3400mg per day for Men 19-50 years
Selenium	1.2% 0.65μg	NA	55μg per day for Men 19-50 years
Sodium	0.87% 13mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	5.34% 0.59mg	3.34% 0.37mg	11mg per day for Men 19-50 years
Water	15.4% 569g	14.3% 529g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cranberries vs Valencia Oranges:

• Raw Cranberries have 1.3 times more Vitamin B5 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 3.8 times more Vitamin A, 6.8 times more Vitamin B1, 1.9 times more Vitamin B2, 2.5 times more Vitamin B3, 36.6 times more Vitamin B9 and 3.3 times more Vitamin C than Raw Cranberries.
• Both Raw Cranberries and Raw Valencia Oranges have similar amounts of Vitamin B6 per 300 kcal.
• Both Raw Cranberries as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cranberries vs Valencia Oranges:

• Raw Cranberries have 1.6 times more Copper, 2.7 times more Iron, 12.4 times more Manganese and 1.6 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 4.7 times more Calcium, 1.6 times more Magnesium, 1.5 times more Phosphorus and 2.1 times more Potassium than Raw Cranberries.
• Both Raw Cranberries and Raw Valencia Oranges have similar amounts of Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Cranberries have 1.5 times more Omega 3 and 1.5 times more Fiber than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.1 times more Protein than Raw Cranberries.
• Both Raw Cranberries and Raw Valencia Oranges have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw Cranberries as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.