Comparing Nutrients in 300 calories Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium VS Valencia Oranges

Weight per 300 calories

• Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium: 667g
• 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 - Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium or Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium	2%	2%	96%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium	Valencia Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.8g	1.9% 1.84g	97g per day for Men 19-50 years
Saturated Fat	0.042% 0.013g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	0% 0g	6.12% 0.098g	1.6g per day for Men 19-50 years
Omega 6	0.039% 0.007g	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	56% 72.7g	56% 72.8g	130g per day for Men 19-50 years
Sugars	90% 65.3g	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	52.4% 38g	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	% 26.7g	NA	g per day for Men 19-50 years
Sucrose	% 0.67g	NA	g per day for Men 19-50 years
Fiber	1.75% 0.67g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	3.2% 1.8g	11.4% 6.37g	56g per day for Men 19-50 years

Vitamins

	Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0.74% 6.67μg	8.16% 73.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.78% 0.033mg	44.4% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.7% 0.1mg	19% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.63mg	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	9.23% 0.12mg	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	30% 120μg	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	233% 210mg	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	0.44% 0.067mg	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

	Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium	Valencia Oranges	Recommended Dietary Allowance
Calcium	12.7% 127mg	24.5% 245mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	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	6.67% 0.53mg	6.9% 0.55mg	8mg per day for Men 19-50 years
Magnesium	7.94% 33.3mg	14.6% 61.2mg	420mg per day for Men 19-50 years
Manganese	19.4% 0.45mg	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	7.6% 53.3mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	15% 507mg	32.2% 1096mg	3400mg per day for Men 19-50 years
Selenium	1.2% 0.67μg	NA	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	3.03% 0.33mg	3.34% 0.37mg	11mg per day for Men 19-50 years
Water	16% 591g	14.3% 529g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium vs Valencia Oranges:

• Raw Valencia Oranges contain 11 times more Vitamin A, 16 times more Vitamin B1, 2.4 times more Vitamin B2, 2.7 times more Vitamin B3, 3.2 times more Vitamin B6, 2 times more Vitamin B9 and 1.4 times more Vitamin C than Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium.
• Both Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium vs Valencia Oranges:

• Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium has 3.2 times more Manganese than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.9 times more Calcium, 2.1 times more Copper, 1.8 times more Magnesium, 2 times more Phosphorus and 2.2 times more Potassium than Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium.
• Both Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium and Raw Valencia Oranges have similar amounts of Iron, Zinc and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Valencia Oranges contain more Omega 3, 23 times more Fiber and 3.5 times more Protein than Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium.
• Both Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium and Raw Valencia Oranges have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.