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

Weight per 300 calories

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

Cranberry sauce, whole, canned, OCEAN SPRAY has 9.3 times more energy per unit of mass than Lemon juice from concentrate, bottled, REAL LEMON, which is above average in comparison to other foods. Lemon juice from concentrate, bottled, REAL LEMON having very low energy density.

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

Macros Ratio

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

Macro Nutrients

	Lemon juice from concentrate, bottled, REAL LEMON	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	1.27% 1.24g	0.098% 0.095g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	0.042% 0.013g	32g per day for Men 19-50 years
Omega 3	6.6% 0.11g	NA	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	NA	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77% 100g	59% 76.7g	130g per day for Men 19-50 years
Sugars	38.7% 28g	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	17.3% 12.5g	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	% 15.5g	% 32.5g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.19g	g per day for Men 19-50 years
Fiber	32.5% 12.4g	6% 2.28g	38g per day for Men 19-50 years
Protein	15% 8.3g	2.54% 1.42g	56g per day for Men 19-50 years

Vitamins

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

Minerals

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

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

• Lemon juice from concentrate, bottled, REAL LEMON has 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 Lemon juice from concentrate, bottled, REAL LEMON vs Cranberry sauce, whole, canned, OCEAN SPRAY:

• Lemon juice from concentrate, bottled, REAL LEMON has 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:

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