Comparing Nutrients in 300 calories Valencia Oranges VS Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added

Weight per 300 calories

• Valencia Oranges: 612g
• Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added: 1579g

Valencia Oranges have 2.6 times more energy per 100g than Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added. It has low energy density when compared to other foods. Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added having very low energy density.

Which food has more nutrients per 300 calories - Valencia Oranges or Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added?

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added	2%	0%	98%

Macro Nutrients

	Valencia Oranges	Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.84g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	0% 0g	32g per day for Men 19-50 years
Omega 3	6.12% 0.098g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 72.8g	57% 74.2g	130g per day for Men 19-50 years
Sugars	NA	100% 72.6g	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	4.16% 1.58g	38g per day for Men 19-50 years
Protein	11.4% 6.37g	2.8% 1.58g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added	Recommended Dietary Allowance
Vitamin A	8.16% 73.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.4% 0.53mg	3.95% 0.047mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.24mg	8.5% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.68mg	2.76% 0.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.6% 1.53mg	4.42% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.7% 0.39mg	23% 0.3mg	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	59.7% 239μg	0% 0μg	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	330% 297mg	561% 505mg	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	NA	28.4% 4.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	14.5% 17.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added	Recommended Dietary Allowance
Calcium	24.5% 245mg	15.8% 158mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	12.3% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	NA	27.7% 1107μg	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	6.9% 0.55mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61.2mg	11.3% 47.4mg	420mg per day for Men 19-50 years
Manganese	6.12% 0.14mg	9.6% 0.22mg	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	15% 104mg	2.26% 15.8mg	700mg per day for Men 19-50 years
Potassium	32.2% 1096mg	21% 711mg	3400mg per day for Men 19-50 years
Selenium	NA	2.87% 1.58μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	5.26% 79mg	1500mg per day for Men 19-50 years
Zinc	3.34% 0.37mg	2.87% 0.32mg	11mg per day for Men 19-50 years
Water	14.3% 529g	40.6% 1503g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Valencia Oranges vs Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added:

• Raw Valencia Oranges have more Vitamin A, 11.2 times more Vitamin B1, 2.2 times more Vitamin B2, 3.8 times more Vitamin B3, 6.9 times more Vitamin B5, 1.3 times more Vitamin B6 and more Vitamin B9 than Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added.
• While Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added contains 1.7 times more Vitamin C than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Valencia Oranges vs Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added:

• Raw Valencia Oranges have 1.6 times more Calcium, 2 times more Copper, 1.3 times more Magnesium, 6.6 times more Phosphorus and 1.5 times more Potassium than Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added.
• While Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added contains 1.7 times more Iron, 1.6 times more Manganese, more Sodium and 2.8 times more Water than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added have similar amounts of Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Valencia Oranges have more Omega 3, 9.7 times more Fiber and 4 times more Protein than Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added.
• Both Raw Valencia Oranges and Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw Valencia Oranges as well as Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.