Comparing Nutrients in 300 calories Valencia Oranges VS Ruby Red Cranberry OCEAN SPRAY

Weight per 300 calories

• Valencia Oranges: 612g
• Ruby Red Cranberry OCEAN SPRAY: 667g

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

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

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Ruby Red Cranberry OCEAN SPRAY	1%	0%	99%

Macro Nutrients

	Valencia Oranges	Ruby Red Cranberry 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	0.069% 0.067g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	0.063% 0.02g	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	59.4% 77.2g	130g per day for Men 19-50 years
Sugars	NA	101% 73.5g	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	22% 16g	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	% 15.3g	g per day for Men 19-50 years
Sucrose	NA	% 40.7g	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	Ruby Red Cranberry OCEAN SPRAY	Recommended Dietary Allowance
Vitamin A	8.16% 73.5μg	17.8% 160μg	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	6.67% 26.7μg	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	201% 181mg	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	Ruby Red Cranberry OCEAN SPRAY	Recommended Dietary Allowance
Calcium	24.5% 245mg	3.33% 33.3mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	6.67% 0.06mg	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	3.33% 0.27mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61.2mg	3.17% 13.3mg	420mg per day for Men 19-50 years
Manganese	6.12% 0.14mg	1.74% 0.04mg	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	3.8% 26.7mg	700mg per day for Men 19-50 years
Potassium	32.2% 1096mg	7.65% 260mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	4.9% 73.3mg	1500mg per day for Men 19-50 years
Zinc	3.34% 0.37mg	1.2% 0.13mg	11mg per day for Men 19-50 years
Water	14.3% 529g	16% 588g	3700g per day for Men 19-50 years

Valencia Oranges VS Ruby Red Cranberry OCEAN SPRAY Nutrients Per 300 Kcal

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

Lets compare vitamin content per 300 calories of Valencia Oranges vs Ruby Red Cranberry OCEAN SPRAY:

• 300 calories of Valencia Oranges have more Vitamin B1, more Vitamin B2, 9.7 times more Vitamin B3, more Vitamin B6, 9 times more Vitamin B9 and 1.6 times more Vitamin C than Ruby Red Cranberry OCEAN SPRAY.
• While 300 kcal of Ruby Red Cranberry OCEAN SPRAY contain 2.2 times more Vitamin A than Raw Valencia Oranges.
• 300 calories of Ruby Red Cranberry OCEAN SPRAY have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B6
• Both Raw Valencia Oranges as well as Ruby Red Cranberry OCEAN SPRAY have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Valencia Oranges vs Ruby Red Cranberry OCEAN SPRAY:

• 300 calories of Valencia Oranges have 7.3 times more Calcium, 3.8 times more Copper, 2.1 times more Iron, 4.6 times more Magnesium, 3.5 times more Manganese, 3.9 times more Phosphorus and 4.2 times more Potassium than Ruby Red Cranberry OCEAN SPRAY.
• Both Valencia Oranges and Ruby Red Cranberry OCEAN SPRAY contain similar levels of Water per 300 calories.
• 300 calories of Ruby Red Cranberry OCEAN SPRAY lack sufficient amounts of Calcium, Iron, Magnesium, Manganese and Phosphorus
• Both Raw Valencia Oranges as well as Ruby Red Cranberry OCEAN SPRAY lack sufficient amounts of Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Valencia Oranges have more Omega 3, 3.8 times more Fiber and 13.6 times more Protein than Ruby Red Cranberry OCEAN SPRAY.
• Both Valencia Oranges and Ruby Red Cranberry OCEAN SPRAY offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Ruby Red Cranberry OCEAN SPRAY provide inadequate amounts of Omega 3 and Protein
• Both Raw Valencia Oranges as well as Ruby Red Cranberry OCEAN SPRAY provide inadequate amounts of Omega 6 in 300 calories.