Comparing Nutrients in 300 calories Valencia Oranges VS Cranberry sauce, jellied, canned, OCEAN SPRAY

Weight per 300 calories

• Valencia Oranges: 612g
• Cranberry sauce, jellied, canned, OCEAN SPRAY: 188g

Cranberry sauce, jellied, canned, OCEAN SPRAY has 3.3 times more energy per unit of mass than Raw Valencia Oranges, which is above average in comparison to other foods. Valencia Oranges having low energy density.

Discover which food has more nutrients per 300 calories - Valencia Oranges or Cranberry sauce, jellied, canned, OCEAN SPRAY?

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cranberry sauce, jellied, canned, OCEAN SPRAY	3%	0%	97%

Macro Nutrients

	Valencia Oranges	Cranberry sauce, jellied, canned, 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	0.077% 0.075g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	0.041% 0.013g	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	58.6% 76g	130g per day for Men 19-50 years
Sugars	NA	83.3% 60.4g	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	25.3% 18.4g	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	% 33.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.19g	g per day for Men 19-50 years
Fiber	40.3% 15.3g	4.93% 1.88g	38g per day for Men 19-50 years
Protein	11.4% 6.37g	3.5% 1.97g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cranberry sauce, jellied, canned, OCEAN SPRAY	Recommended Dietary Allowance
Vitamin A	8.16% 73.5μg	0.42% 3.75μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.4% 0.53mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.24mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.68mg	NA	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	NA	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	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	330% 297mg	2.1% 1.88mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cranberry sauce, jellied, canned, OCEAN SPRAY	Recommended Dietary Allowance
Calcium	24.5% 245mg	0.56% 5.63mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	7.3% 0.066mg	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	14.5% 1.16mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61.2mg	0.89% 3.75mg	420mg per day for Men 19-50 years
Manganese	6.12% 0.14mg	6.93% 0.16mg	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	1.07% 7.5mg	700mg per day for Men 19-50 years
Potassium	32.2% 1096mg	1.88% 63.8mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.63% 9.38mg	1500mg per day for Men 19-50 years
Zinc	3.34% 0.37mg	0.51% 0.056mg	11mg per day for Men 19-50 years
Water	14.3% 529g	2.95% 109g	3700g per day for Men 19-50 years

Valencia Oranges VS Cranberry Sauce, Jellied, Canned, OCEAN SPRAY Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Valencia Oranges or Cranberry sauce, jellied, canned, OCEAN SPRAY?

Lets compare vitamin content per 300 calories of Valencia Oranges vs Cranberry sauce, jellied, canned, OCEAN SPRAY:

• 300 calories of Valencia Oranges have 19.6 times more Vitamin A and 158.4 times more Vitamin C than Cranberry sauce, jellied, canned, OCEAN SPRAY.
• 300 calories of Cranberry sauce, jellied, canned, OCEAN SPRAY have insufficient amounts of Vitamin A and Vitamin C

Comparing minerals per 300 calories for Valencia Oranges vs Cranberry sauce, jellied, canned, OCEAN SPRAY:

• 300 calories of Valencia Oranges have 43.5 times more Calcium, 3.5 times more Copper, 16.3 times more Magnesium, 13.9 times more Phosphorus, 17.2 times more Potassium and 4.8 times more Water than Cranberry sauce, jellied, canned, OCEAN SPRAY.
• While 300 kcal of Cranberry sauce, jellied, canned, OCEAN SPRAY contain 2.1 times more Iron than Raw Valencia Oranges.
• Both Valencia Oranges and Cranberry sauce, jellied, canned, OCEAN SPRAY contain similar levels of Manganese per 300 calories.
• 300 calories of Cranberry sauce, jellied, canned, OCEAN SPRAY lack sufficient amounts of Calcium, Magnesium, Phosphorus and Potassium
• Both Raw Valencia Oranges as well as Cranberry sauce, jellied, canned, OCEAN SPRAY lack sufficient amounts of Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Valencia Oranges have 8.2 times more Fiber and 3.2 times more Protein than Cranberry sauce, jellied, canned, OCEAN SPRAY.
• Both Valencia Oranges and Cranberry sauce, jellied, canned, OCEAN SPRAY offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Cranberry sauce, jellied, canned, OCEAN SPRAY provide inadequate amounts of Fiber and Protein