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

Weight per 300 calories

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

Macros Ratio

	Protein	Fat	Carbs
Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium	2%	2%	96%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium	Navel Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.8g	0.95% 0.92g	97g per day for Men 19-50 years
Saturated Fat	0.042% 0.013g	0.33% 0.1g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.44% 0.055g	1.6g per day for Men 19-50 years
Omega 6	0.039% 0.007g	0.83% 0.14g	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	59% 76.8g	130g per day for Men 19-50 years
Sugars	90% 65.3g	71.8% 52g	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	19% 13.8g	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	% 12g	g per day for Men 19-50 years
Sucrose	% 0.67g	% 26.2g	g per day for Men 19-50 years
Fiber	1.75% 0.67g	35.4% 13.5g	38g per day for Men 19-50 years
Protein	3.2% 1.8g	9.95% 5.57g	56g per day for Men 19-50 years

Vitamins

	Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium	Navel 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	34.7% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.7% 0.1mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.63mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.23% 0.12mg	37.2% 0.48mg	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	52% 208μg	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	402% 362mg	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	6.12% 0.92mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium	Navel Oranges	Recommended Dietary Allowance
Calcium	12.7% 127mg	26.3% 263mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	26.5% 0.24mg	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	9.95% 0.8mg	8mg per day for Men 19-50 years
Magnesium	7.94% 33.3mg	16% 67.3mg	420mg per day for Men 19-50 years
Manganese	19.4% 0.45mg	7.7% 0.18mg	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	20% 141mg	700mg per day for Men 19-50 years
Potassium	15% 507mg	30% 1016mg	3400mg per day for Men 19-50 years
Selenium	1.2% 0.67μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	0.41% 6.12mg	1500mg per day for Men 19-50 years
Zinc	3.03% 0.33mg	4.45% 0.49mg	11mg per day for Men 19-50 years
Water	16% 591g	14.2% 526g	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 Navel Oranges:

• Raw Navel Oranges contain 11 times more Vitamin A, 12.5 times more Vitamin B1, 3.1 times more Vitamin B2, 4.2 times more Vitamin B3, 4 times more Vitamin B6, 1.7 times more Vitamin B9, 1.7 times more Vitamin C and 13.8 times more Vitamin E 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 Navel Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

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

• Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium has 2.5 times more Manganese than Raw Navel Oranges.
• While Raw Navel Oranges contain 2.1 times more Calcium, 2.2 times more Copper, 1.5 times more Iron, 2 times more Magnesium, 2.6 times more Phosphorus, 2 times more Potassium and 1.5 times more Zinc 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 Navel Oranges have similar amounts of Water per 300 kcal.
• Both Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium as well as Raw Navel Oranges have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium has 1.3 times more Sugars and 2.8 times more Fructose than Raw Navel Oranges.
• While Raw Navel Oranges contain more Omega 3, 20.2 times more Fiber and 3.1 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 Navel 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 Navel Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.