Comparing Nutrients in 300 calories Valencia Oranges VS Cran Lemonade OCEAN SPRAY

Weight per 300 calories

• Valencia Oranges: 612g
• Cran Lemonade OCEAN SPRAY: 667g

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

Which food has more nutrients per 300 calories - Valencia Oranges or Cran Lemonade OCEAN SPRAY?

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cran Lemonade OCEAN SPRAY	1%	0%	99%

Macro Nutrients

	Valencia Oranges	Cran Lemonade OCEAN SPRAY	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	0.021% 0.007g	32g per day for Men 19-50 years
Omega 3	6.12% 0.098g	NA	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	NA	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% 74g	130g per day for Men 19-50 years
Sugars	NA	96% 69.3g	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	10% 7.33g	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	% 7.33g	g per day for Men 19-50 years
Sucrose	NA	% 54.7g	g per day for Men 19-50 years
Fiber	40.3% 15.3g	10.5% 4g	38g per day for Men 19-50 years
Protein	11.4% 6.37g	0.83% 0.47g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cran Lemonade OCEAN SPRAY	Recommended Dietary Allowance
Vitamin A	8.16% 73.5μg	0.74% 6.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.4% 0.53mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.24mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.68mg	1.1% 0.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.6% 1.53mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.7% 0.39mg	0% 0mg	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	NA	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	241% 217mg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.56% 0.67μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cran Lemonade OCEAN SPRAY	Recommended Dietary Allowance
Calcium	24.5% 245mg	1.33% 13.3mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	3.7% 0.033mg	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	6.9% 0.55mg	2.5% 0.2mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61.2mg	1.6% 6.67mg	420mg per day for Men 19-50 years
Manganese	6.12% 0.14mg	4.93% 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	15% 104mg	0.95% 6.67mg	700mg per day for Men 19-50 years
Potassium	32.2% 1096mg	1.96% 66.7mg	3400mg per day for Men 19-50 years
Selenium	NA	1.2% 0.67μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	23% 347mg	1500mg per day for Men 19-50 years
Zinc	3.34% 0.37mg	0.61% 0.067mg	11mg per day for Men 19-50 years
Water	14.3% 529g	16% 591g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Valencia Oranges vs Cran Lemonade OCEAN SPRAY:

• Raw Valencia Oranges have 11 times more Vitamin A, more Vitamin B1, more Vitamin B2, 9.7 times more Vitamin B3, more Vitamin B6 and 1.4 times more Vitamin C than Cran Lemonade OCEAN SPRAY.
• Both Raw Valencia Oranges as well as Cran Lemonade OCEAN SPRAY have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Valencia Oranges vs Cran Lemonade OCEAN SPRAY:

• Raw Valencia Oranges have 18.4 times more Calcium, 6.8 times more Copper, 2.8 times more Iron, 9.2 times more Magnesium, 1.2 times more Manganese, 15.6 times more Phosphorus, 16.4 times more Potassium and 5.5 times more Zinc than Cran Lemonade OCEAN SPRAY.
• While Cran Lemonade OCEAN SPRAY contains more Sodium than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Cran Lemonade OCEAN SPRAY have similar amounts of Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Valencia Oranges have 3.8 times more Fiber and 13.6 times more Protein than Cran Lemonade OCEAN SPRAY.
• Both Raw Valencia Oranges and Cran Lemonade OCEAN SPRAY have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw Valencia Oranges as well as Cran Lemonade OCEAN SPRAY have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.