Comparing Nutrients in 300 calories Cranberry juice cocktail, bottled VS Valencia Oranges

Weight per 300 calories

• Cranberry juice cocktail, bottled: 556g
• Valencia Oranges: 612g

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

Discover which food has more nutrients per 300 calories - Cranberry juice cocktail, bottled or Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
Cranberry juice cocktail, bottled	0%	2%	98%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Cranberry juice cocktail, bottled	Valencia Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	1.9% 1.84g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	8% 0.13g	6.12% 0.098g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	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	57.8% 75g	56% 72.8g	130g per day for Men 19-50 years
Sugars	91% 66g	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	38% 27.6g	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	% 37.7g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	0% 0g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	0% 0g	11.4% 6.37g	56g per day for Men 19-50 years

Vitamins

	Cranberry juice cocktail, bottled	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	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	1.42% 0.23mg	10.5% 1.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.78% 0.29mg	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	0% 0μg	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	261% 235mg	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	8.15% 1.22mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cranberry juice cocktail, bottled	Valencia Oranges	Recommended Dietary Allowance
Calcium	1.67% 16.7mg	24.5% 245mg	1000mg per day for Men 19-50 years
Copper	6.17% 0.056mg	25% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	9.35% 374μg	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	6.94% 0.56mg	6.9% 0.55mg	8mg per day for Men 19-50 years
Magnesium	1.32% 5.56mg	14.6% 61.2mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	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	0.79% 5.56mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	2.3% 77.8mg	32.2% 1096mg	3400mg per day for Men 19-50 years
Selenium	2.02% 1.1μg	NA	55μg per day for Men 19-50 years
Sodium	0.74% 11mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	1.5% 0.17mg	3.34% 0.37mg	11mg per day for Men 19-50 years
Water	13% 479g	14.3% 529g	3700g per day for Men 19-50 years

Cranberry Juice Cocktail, Bottled VS Valencia Oranges Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cranberry juice cocktail, bottled or Valencia Oranges?

Lets compare vitamin content per 300 calories of Cranberry juice cocktail, bottled vs Valencia Oranges:

• 300 kcal of Raw Valencia Oranges contain more Vitamin A, more Vitamin B1, more Vitamin B2, 7.4 times more Vitamin B3, 5.3 times more Vitamin B5, more Vitamin B6, more Vitamin B9 and 1.3 times more Vitamin C than Cranberry juice cocktail, bottled.
• 300 calories of Cranberry juice cocktail, bottled have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Cranberry juice cocktail, bottled as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cranberry juice cocktail, bottled vs Valencia Oranges:

• 300 calories of Cranberry juice cocktail, bottled have 1.9 times more Manganese than Valencia Oranges.
• While 300 kcal of Raw Valencia Oranges contain 14.7 times more Calcium, 4.1 times more Copper, 11 times more Magnesium, 18.7 times more Phosphorus and 14.1 times more Potassium than Cranberry juice cocktail, bottled.
• Both Cranberry juice cocktail, bottled and Valencia Oranges contain similar levels of Iron and Water per 300 calories.
• 300 calories of Cranberry juice cocktail, bottled lack sufficient amounts of Calcium, Magnesium, Phosphorus and Potassium
• Both Cranberry juice cocktail, bottled as well as Raw Valencia Oranges lack sufficient amounts of Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cranberry juice cocktail, bottled have 1.3 times more Omega 3 than Valencia Oranges.
• While 300 kcal of Raw Valencia Oranges contain more Fiber and more Protein than Cranberry juice cocktail, bottled.
• Both Cranberry juice cocktail, bottled and Valencia Oranges offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Cranberry juice cocktail, bottled provide inadequate amounts of Fiber and Protein
• Both Cranberry juice cocktail, bottled as well as Raw Valencia Oranges provide inadequate amounts of Omega 6 in 300 calories.