Comparing Nutrients in 300 calories Oranges VS Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium

Weight per 300 calories

• Oranges: 638g
• Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium: 667g

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 juice blend, 100% juice, bottled, with added vitamin C and calcium?

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium	2%	2%	96%

Macro Nutrients

	Oranges	Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	0.82% 0.8g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.096g	0.042% 0.013g	32g per day for Men 19-50 years
Omega 3	2.8% 0.045g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.11g	0.039% 0.007g	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	56% 72.7g	130g per day for Men 19-50 years
Sugars	82.3% 59.7g	90% 65.3g	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	52.4% 38g	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	% 26.7g	g per day for Men 19-50 years
Sucrose	NA	% 0.67g	g per day for Men 19-50 years
Fiber	40.3% 15.3g	1.75% 0.67g	38g per day for Men 19-50 years
Protein	10.7% 6g	3.2% 1.8g	56g per day for Men 19-50 years

Vitamins

	Oranges	Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium	Recommended Dietary Allowance
Vitamin A	7.8% 70.2μg	0.74% 6.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.3% 0.56mg	2.78% 0.033mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.6% 0.26mg	7.7% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	3.9% 0.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.5% 0.38mg	9.23% 0.12mg	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	30% 120μg	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	233% 210mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.66% 1.15mg	0.44% 0.067mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium	Recommended Dietary Allowance
Calcium	25.5% 255mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	12% 0.11mg	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	7.98% 0.64mg	6.67% 0.53mg	8mg per day for Men 19-50 years
Magnesium	15% 64mg	7.94% 33.3mg	420mg per day for Men 19-50 years
Manganese	6.94% 0.16mg	19.4% 0.45mg	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	7.6% 53.3mg	700mg per day for Men 19-50 years
Potassium	34% 1155mg	15% 507mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	1.2% 0.67μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	4.06% 0.45mg	3.03% 0.33mg	11mg per day for Men 19-50 years
Water	15% 554g	16% 591g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Oranges vs Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium:

• Raw Oranges have 10.5 times more Vitamin A, 16.7 times more Vitamin B1, 2.6 times more Vitamin B2, 2.9 times more Vitamin B3, 3.2 times more Vitamin B6, 1.6 times more Vitamin B9, 1.6 times more Vitamin C and 17.2 times more Vitamin E than Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium.
• Both Raw Oranges as well as Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Oranges vs Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium:

• Raw Oranges have 2 times more Calcium, 2.7 times more Copper, 1.9 times more Magnesium, 1.7 times more Phosphorus, 2.3 times more Potassium, 4.8 times more Selenium and 1.3 times more Zinc than Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium.
• While Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium contains 2.8 times more Manganese than Raw Oranges.
• Both Raw Oranges and Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium have similar amounts of Iron and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Oranges have 23 times more Fiber and 3.3 times more Protein than Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium.
• Both Raw Oranges and Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium have similar amounts of Energy, Carbohydrate and Sugars per 300 kcal.
• Both Raw Oranges as well as Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.