Comparing Nutrients in 300 calories Oranges VS Cranberry-grape Juice Drink, Bottled

Weight per 300 calories

• Oranges: 638g
• Cranberry-grape Juice Drink, Bottled: 536g

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

Which food has more nutrients per 300 calories - Oranges or Cranberry-grape Juice Drink, Bottled?

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Cranberry-grape Juice Drink, Bottled	1%	2%	97%

Macro Nutrients

	Oranges	Cranberry-grape Juice Drink, Bottled	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	0.55% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.096g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	2.8% 0.045g	NA	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.11g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.7% 75g	57.7% 75g	130g per day for Men 19-50 years
Sugars	82.3% 59.7g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	40.3% 15.3g	1.4% 0.54g	38g per day for Men 19-50 years
Protein	10.7% 6g	1.9% 1.07g	56g per day for Men 19-50 years

Vitamins

	Oranges	Cranberry-grape Juice Drink, Bottled	Recommended Dietary Allowance
Vitamin A	7.8% 70.2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.3% 0.56mg	4.46% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.6% 0.26mg	7.4% 0.096mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	4% 0.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	5.68% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.5% 0.38mg	11.5% 0.15mg	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% 191μg	1.34% 5.36μg	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	377% 340mg	190% 171mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.66% 1.15mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Cranberry-grape Juice Drink, Bottled	Recommended Dietary Allowance
Calcium	25.5% 255mg	4.3% 43mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	4.17% 0.038mg	0.9mg per day for Men 19-50 years
Fluoride	NA	8.7% 348μg	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	7.98% 0.64mg	0.67% 0.054mg	8mg per day for Men 19-50 years
Magnesium	15% 64mg	3.83% 16mg	420mg per day for Men 19-50 years
Manganese	6.94% 0.16mg	37% 0.85mg	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	12.8% 89.4mg	3.06% 21.4mg	700mg per day for Men 19-50 years
Potassium	34% 1155mg	3.8% 129mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	4.06% 0.45mg	1.95% 0.21mg	11mg per day for Men 19-50 years
Water	15% 554g	12.4% 459g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Oranges vs Cranberry-grape Juice Drink, Bottled:

• Raw Oranges have more Vitamin A, 10.4 times more Vitamin B1, 2.6 times more Vitamin B2, 2.8 times more Vitamin B3, 5.6 times more Vitamin B5, 2.6 times more Vitamin B6, 35.7 times more Vitamin B9 and 2 times more Vitamin C than Cranberry-grape Juice Drink, Bottled.
• Both Raw Oranges as well as Cranberry-grape Juice Drink, Bottled have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Oranges vs Cranberry-grape Juice Drink, Bottled:

• Raw Oranges have 6 times more Calcium, 7.7 times more Copper, 11.9 times more Iron, 4 times more Magnesium, 4.2 times more Phosphorus, 9 times more Potassium, more Selenium, 2.1 times more Zinc and 1.2 times more Water than Cranberry-grape Juice Drink, Bottled.
• While Cranberry-grape Juice Drink, Bottled contains 5.3 times more Manganese than Raw Oranges.

Comparison of macro-nutrients per 300 calories:

• Raw Oranges have 28.6 times more Fiber and 5.6 times more Protein than Cranberry-grape Juice Drink, Bottled.
• Both Raw Oranges and Cranberry-grape Juice Drink, Bottled have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw Oranges as well as Cranberry-grape Juice Drink, Bottled have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.