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

Weight per 300 calories

• Lemon juice from concentrate, bottled, CONCORD: 1250g
• Cranberry sauce, whole, canned, OCEAN SPRAY: 190g

Cranberry sauce, whole, canned, OCEAN SPRAY has 6.6 times more energy per unit of mass than Lemon juice from concentrate, bottled, CONCORD, which is above average in comparison to other foods. Lemon juice from concentrate, bottled, CONCORD having very low energy density.

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

Macros Ratio

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

Macro Nutrients

	Lemon juice from concentrate, bottled, CONCORD	Cranberry sauce, whole, canned, OCEAN SPRAY	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.9% 0.88g	0.098% 0.095g	97g per day for Men 19-50 years
Saturated Fat	NA	0.042% 0.013g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.6% 67g	59% 76.7g	130g per day for Men 19-50 years
Sugars	24.5% 17.8g	82% 59.4g	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	11.4% 8.25g	25.4% 18.4g	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	% 9.5g	% 32.5g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.19g	g per day for Men 19-50 years
Fiber	NA	6% 2.28g	38g per day for Men 19-50 years
Protein	8.93% 5g	2.54% 1.42g	56g per day for Men 19-50 years

Vitamins

	Lemon juice from concentrate, bottled, CONCORD	Cranberry sauce, whole, canned, OCEAN SPRAY	Recommended Dietary Allowance
Vitamin A	NA	0.42% 3.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.4% 2.46mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.6% 0.46mg	NA	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	12.5% 50μg	NA	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	0% 0mg	2.1% 1.9mg	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	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

	Lemon juice from concentrate, bottled, CONCORD	Cranberry sauce, whole, canned, OCEAN SPRAY	Recommended Dietary Allowance
Calcium	10% 100mg	0.57% 5.7mg	1000mg per day for Men 19-50 years
Copper	27.8% 0.25mg	3.6% 0.032mg	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	9.38% 0.75mg	4.75% 0.38mg	8mg per day for Men 19-50 years
Magnesium	18% 75mg	0.9% 3.8mg	420mg per day for Men 19-50 years
Manganese	9.24% 0.21mg	4.95% 0.11mg	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	16% 113mg	1.1% 7.6mg	700mg per day for Men 19-50 years
Potassium	41% 1400mg	1.17% 40mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	24% 363mg	0.63% 9.5mg	1500mg per day for Men 19-50 years
Zinc	10.2% 1.13mg	0.35% 0.038mg	11mg per day for Men 19-50 years
Water	31.7% 1175g	3% 111g	3700g per day for Men 19-50 years

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

Both Lemon juice from concentrate, bottled, CONCORD and Cranberry sauce, whole, canned, OCEAN SPRAY have similar amounts of vitamins per 300 kcal
• Both Lemon juice from concentrate, bottled, CONCORD as well as Cranberry sauce, whole, canned, OCEAN SPRAY have insufficient amounts of Vitamin C in 300 kcal.

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

• Lemon juice from concentrate, bottled, CONCORD has 17.6 times more Calcium, 7.7 times more Copper, 2 times more Iron, 19.8 times more Magnesium, 1.9 times more Manganese, 14.8 times more Phosphorus, 35.1 times more Potassium, 38.2 times more Sodium, 29.6 times more Zinc and 10.5 times more Water than Cranberry sauce, whole, canned, OCEAN SPRAY.

Comparison of macro-nutrients per 300 calories:

• Lemon juice from concentrate, bottled, CONCORD has 3.5 times more Protein than Cranberry sauce, whole, canned, OCEAN SPRAY.
• While Cranberry sauce, whole, canned, OCEAN SPRAY contains 3.3 times more Sugars and 2.2 times more Fructose than Lemon juice from concentrate, bottled, CONCORD.
• Both Lemon juice from concentrate, bottled, CONCORD and Cranberry sauce, whole, canned, OCEAN SPRAY have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Lemon juice from concentrate, bottled, CONCORD as well as Cranberry sauce, whole, canned, OCEAN SPRAY have insufficient amounts of Fat, Glucose and Sucrose in 300 kcal.