Comparing Nutrients in 300 calories Valencia Oranges VS Diet Cranberry Juice OCEAN SPRAY

Weight per 300 calories

• Valencia Oranges: 612g
• Diet Cranberry Juice OCEAN SPRAY: 7500g

Valencia Oranges have 12.3 times more energy per 100g than Diet Cranberry Juice OCEAN SPRAY. It has low energy density when compared to other foods. Diet Cranberry Juice OCEAN SPRAY having very low energy density.

Discover which food has more nutrients per 300 calories - Valencia Oranges or Diet Cranberry Juice OCEAN SPRAY?

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Diet Cranberry Juice OCEAN SPRAY	8%	0%	92%

Macro Nutrients

	Valencia Oranges	Diet Cranberry Juice 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	0.23% 0.075g	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	46% 60g	130g per day for Men 19-50 years
Sugars	NA	26% 18.8g	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	7.24% 5.25g	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	% 7.5g	g per day for Men 19-50 years
Sucrose	NA	% 5.25g	g per day for Men 19-50 years
Fiber	40.3% 15.3g	118% 45g	38g per day for Men 19-50 years
Protein	11.4% 6.37g	9.38% 5.25g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Diet Cranberry Juice OCEAN SPRAY	Recommended Dietary Allowance
Vitamin A	8.16% 73.5μg	8.33% 75μg	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	12% 1.95mg	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	75% 300μg	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	3258% 2933mg	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% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Diet Cranberry Juice OCEAN SPRAY	Recommended Dietary Allowance
Calcium	24.5% 245mg	22.5% 225mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	75% 0.68mg	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	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61.2mg	18% 75mg	420mg per day for Men 19-50 years
Manganese	6.12% 0.14mg	49% 1.13mg	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% 0mg	700mg per day for Men 19-50 years
Potassium	32.2% 1096mg	17.6% 600mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	35% 525mg	1500mg per day for Men 19-50 years
Zinc	3.34% 0.37mg	20.5% 2.25mg	11mg per day for Men 19-50 years
Water	14.3% 529g	201% 7440g	3700g per day for Men 19-50 years

Valencia Oranges VS Diet Cranberry Juice OCEAN SPRAY Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Valencia Oranges or Diet Cranberry Juice OCEAN SPRAY?

Lets compare vitamin content per 300 calories of Valencia Oranges vs Diet Cranberry Juice OCEAN SPRAY:

• 300 calories of Valencia Oranges have more Vitamin B1, more Vitamin B2 and more Vitamin B6 than Diet Cranberry Juice OCEAN SPRAY.
• While 300 kcal of Diet Cranberry Juice OCEAN SPRAY contain 1.3 times more Vitamin B9 and 9.9 times more Vitamin C than Raw Valencia Oranges.
• Both Valencia Oranges and Diet Cranberry Juice OCEAN SPRAY provide similar amounts of Vitamin A and Vitamin B3 per 300 calories.
• 300 calories of Diet Cranberry Juice OCEAN SPRAY have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B6
• Both Raw Valencia Oranges as well as Diet Cranberry Juice OCEAN SPRAY have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Valencia Oranges vs Diet Cranberry Juice OCEAN SPRAY:

• 300 calories of Valencia Oranges have more Phosphorus and 1.8 times more Potassium than Diet Cranberry Juice OCEAN SPRAY.
• While 300 kcal of Diet Cranberry Juice OCEAN SPRAY contain 3 times more Copper, 5.4 times more Iron, 8 times more Manganese, more Sodium, 6.1 times more Zinc and 14.1 times more Water than Raw Valencia Oranges.
• Both Valencia Oranges and Diet Cranberry Juice OCEAN SPRAY contain similar levels of Calcium and Magnesium per 300 calories.
• 300 calories of Valencia Oranges lack sufficient amounts of Zinc
• 300 calories of Diet Cranberry Juice OCEAN SPRAY lack sufficient amounts of Phosphorus

Comparison of macro-nutrients per 300 calories:

• 300 calories of Valencia Oranges have 1.2 times more Carbohydrate and 1.2 times more Protein than Diet Cranberry Juice OCEAN SPRAY.
• While 300 kcal of Diet Cranberry Juice OCEAN SPRAY contain 2.9 times more Fiber than Raw Valencia Oranges.
• Both Valencia Oranges and Diet Cranberry Juice OCEAN SPRAY offer comparable quantities of Energy per 300 calories.