Comparing Nutrients in 300 calories Cranberry sauce, jellied, canned, OCEAN SPRAY VS Valencia Oranges

Weight per 300 calories

• Cranberry sauce, jellied, canned, OCEAN SPRAY: 188g
• Valencia Oranges: 612g

Cranberry sauce, jellied, canned, OCEAN SPRAY has 3.3 times more energy per 100g than Valencia Oranges. It has above average energy density when compared to other foods. Raw Valencia Oranges having low energy density.

Which food has more nutrients per 300 calories - Cranberry sauce, jellied, canned, OCEAN SPRAY or Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
Cranberry sauce, jellied, canned, OCEAN SPRAY	3%	0%	97%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Cranberry sauce, jellied, canned, OCEAN SPRAY	Valencia Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.077% 0.075g	1.9% 1.84g	97g per day for Men 19-50 years
Saturated Fat	0.041% 0.013g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	NA	6.12% 0.098g	1.6g per day for Men 19-50 years
Omega 6	NA	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	58.6% 76g	56% 72.8g	130g per day for Men 19-50 years
Sugars	83.3% 60.4g	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	25.3% 18.4g	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	% 33.4g	NA	g per day for Men 19-50 years
Sucrose	% 0.19g	NA	g per day for Men 19-50 years
Fiber	4.93% 1.88g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	3.5% 1.97g	11.4% 6.37g	56g per day for Men 19-50 years

Vitamins

	Cranberry sauce, jellied, canned, OCEAN SPRAY	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0.42% 3.75μg	8.16% 73.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	44.4% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	19% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	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	NA	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	NA	59.7% 239μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.1% 1.88mg	330% 297mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cranberry sauce, jellied, canned, OCEAN SPRAY	Valencia Oranges	Recommended Dietary Allowance
Calcium	0.56% 5.63mg	24.5% 245mg	1000mg per day for Men 19-50 years
Copper	7.3% 0.066mg	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	14.5% 1.16mg	6.9% 0.55mg	8mg per day for Men 19-50 years
Magnesium	0.89% 3.75mg	14.6% 61.2mg	420mg per day for Men 19-50 years
Manganese	6.93% 0.16mg	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	1.07% 7.5mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	1.88% 63.8mg	32.2% 1096mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.63% 9.38mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	0.51% 0.056mg	3.34% 0.37mg	11mg per day for Men 19-50 years
Water	2.95% 109g	14.3% 529g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cranberry sauce, jellied, canned, OCEAN SPRAY vs Valencia Oranges:

• Raw Valencia Oranges contain 19.6 times more Vitamin A and 158.4 times more Vitamin C than Cranberry sauce, jellied, canned, OCEAN SPRAY.

Comparing minerals per 300 calories for Cranberry sauce, jellied, canned, OCEAN SPRAY vs Valencia Oranges:

• Cranberry sauce, jellied, canned, OCEAN SPRAY has 2.1 times more Iron than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 43.5 times more Calcium, 3.5 times more Copper, 16.3 times more Magnesium, 13.9 times more Phosphorus, 17.2 times more Potassium, 6.5 times more Zinc and 4.8 times more Water than Cranberry sauce, jellied, canned, OCEAN SPRAY.
• Both Cranberry sauce, jellied, canned, OCEAN SPRAY and Raw Valencia Oranges have similar amounts of Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Valencia Oranges contain 8.2 times more Fiber and 3.2 times more Protein than Cranberry sauce, jellied, canned, OCEAN SPRAY.
• Both Cranberry sauce, jellied, canned, OCEAN SPRAY and Raw Valencia Oranges have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Cranberry sauce, jellied, canned, OCEAN SPRAY as well as Raw Valencia Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.