Comparing Nutrients in 300 calories Cranberry sauce, whole, canned, OCEAN SPRAY VS Lemon juice from concentrate, bottled, REAL LEMON

Weight per 300 calories

• Cranberry sauce, whole, canned, OCEAN SPRAY: 190g
• Lemon juice from concentrate, bottled, REAL LEMON: 1765g

Cranberry sauce, whole, canned, OCEAN SPRAY has 9.3 times more energy per 100g than Lemon juice from concentrate, bottled, REAL LEMON. It has above average energy density when compared to other foods. Lemon juice from concentrate, bottled, REAL LEMON having very low energy density.

Which food has more nutrients per 300 calories - Cranberry sauce, whole, canned, OCEAN SPRAY or Lemon juice from concentrate, bottled, REAL LEMON?

Macros Ratio

	Protein	Fat	Carbs
Cranberry sauce, whole, canned, OCEAN SPRAY	2%	0%	98%
Lemon juice from concentrate, bottled, REAL LEMON	7%	3%	90%

Macro Nutrients

	Cranberry sauce, whole, canned, OCEAN SPRAY	Lemon juice from concentrate, bottled, REAL LEMON	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.098% 0.095g	1.27% 1.24g	97g per day for Men 19-50 years
Saturated Fat	0.042% 0.013g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	NA	6.6% 0.11g	1.6g per day for Men 19-50 years
Omega 6	NA	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	59% 76.7g	77% 100g	130g per day for Men 19-50 years
Sugars	82% 59.4g	38.7% 28g	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	25.4% 18.4g	17.3% 12.5g	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	% 32.5g	% 15.5g	g per day for Men 19-50 years
Sucrose	% 0.19g	% 0g	g per day for Men 19-50 years
Fiber	6% 2.28g	32.5% 12.4g	38g per day for Men 19-50 years
Protein	2.54% 1.42g	15% 8.3g	56g per day for Men 19-50 years

Vitamins

	Cranberry sauce, whole, canned, OCEAN SPRAY	Lemon juice from concentrate, bottled, REAL LEMON	Recommended Dietary Allowance
Vitamin A	0.42% 3.8μg	3.92% 35.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	29.4% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	20% 3.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	31.8% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	50.2% 0.65mg	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	48.5% 194μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.1% 1.9mg	325% 293mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	27% 4.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.47% 1.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cranberry sauce, whole, canned, OCEAN SPRAY	Lemon juice from concentrate, bottled, REAL LEMON	Recommended Dietary Allowance
Calcium	0.57% 5.7mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	3.6% 0.032mg	35.3% 0.32mg	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	4.75% 0.38mg	13.2% 1.06mg	8mg per day for Men 19-50 years
Magnesium	0.9% 3.8mg	25.2% 106mg	420mg per day for Men 19-50 years
Manganese	4.95% 0.11mg	12.3% 0.28mg	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	1.1% 7.6mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	1.17% 40mg	56.6% 1924mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.63% 9.5mg	30.6% 459mg	1500mg per day for Men 19-50 years
Zinc	0.35% 0.038mg	37% 4.06mg	11mg per day for Men 19-50 years
Water	3% 111g	44.6% 1651g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cranberry sauce, whole, canned, OCEAN SPRAY vs Lemon juice from concentrate, bottled, REAL LEMON:

• Lemon juice from concentrate, bottled, REAL LEMON contains 9.3 times more Vitamin A and 154.3 times more Vitamin C than Cranberry sauce, whole, canned, OCEAN SPRAY.

Comparing minerals per 300 calories for Cranberry sauce, whole, canned, OCEAN SPRAY vs Lemon juice from concentrate, bottled, REAL LEMON:

• Lemon juice from concentrate, bottled, REAL LEMON contains 27.9 times more Calcium, 9.8 times more Copper, 2.8 times more Iron, 27.9 times more Magnesium, 2.5 times more Manganese, 20.9 times more Phosphorus, 48.2 times more Potassium, 48.3 times more Sodium, 106.9 times more Zinc and 14.8 times more Water than Cranberry sauce, whole, canned, OCEAN SPRAY.

Comparison of macro-nutrients per 300 calories:

• Cranberry sauce, whole, canned, OCEAN SPRAY has 2.1 times more Sugars and 1.5 times more Fructose than Lemon juice from concentrate, bottled, REAL LEMON.
• While Lemon juice from concentrate, bottled, REAL LEMON contains 1.3 times more Carbohydrate, 5.4 times more Fiber and 5.8 times more Protein than Cranberry sauce, whole, canned, OCEAN SPRAY.
• Both Cranberry sauce, whole, canned, OCEAN SPRAY and Lemon juice from concentrate, bottled, REAL LEMON have similar amounts of Energy per 300 kcal.
• Both Cranberry sauce, whole, canned, OCEAN SPRAY as well as Lemon juice from concentrate, bottled, REAL LEMON have insufficient amounts of Fat, Glucose and Sucrose in 300 kcal.