Comparing Nutrients in 300 calories Navel Oranges VS Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY

Weight per 300 calories

• Navel Oranges: 612g
• Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY: 1154g

Navel Oranges have 1.9 times more energy per 100g than Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY. It has low energy density when compared to other foods. Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY having very low energy density.

Discover which food has more nutrients per 300 calories - Navel Oranges or Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY?

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY	11%	0%	89%

Macro Nutrients

	Navel Oranges	Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.95% 0.92g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	0.036% 0.012g	32g per day for Men 19-50 years
Omega 3	3.44% 0.055g	NA	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59% 76.8g	51.2% 66.6g	130g per day for Men 19-50 years
Sugars	71.8% 52g	80% 58g	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	19% 13.8g	46% 33.5g	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	% 12g	% 19.6g	g per day for Men 19-50 years
Sucrose	% 26.2g	% 2.3g	g per day for Men 19-50 years
Fiber	35.4% 13.5g	21.3% 8.08g	38g per day for Men 19-50 years
Protein	9.95% 5.57g	15% 8.42g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY	Recommended Dietary Allowance
Vitamin A	8.16% 73.5μg	1.3% 11.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.7% 0.42mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.3% 2.6mg	1.88% 0.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.2% 0.48mg	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	52% 208μg	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	402% 362mg	422% 380mg	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	6.12% 0.92mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.96% 1.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY	Recommended Dietary Allowance
Calcium	26.3% 263mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	26.5% 0.24mg	11.5% 0.1mg	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	9.95% 0.8mg	5.77% 0.46mg	8mg per day for Men 19-50 years
Magnesium	16% 67.3mg	8.24% 34.6mg	420mg per day for Men 19-50 years
Manganese	7.7% 0.18mg	15.6% 0.36mg	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	20% 141mg	6.6% 46mg	700mg per day for Men 19-50 years
Potassium	30% 1016mg	16% 542mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.41% 6.12mg	1.54% 23mg	1500mg per day for Men 19-50 years
Zinc	4.45% 0.49mg	2.1% 0.23mg	11mg per day for Men 19-50 years
Water	14.2% 526g	29.3% 1082g	3700g per day for Men 19-50 years

Navel Oranges VS Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Navel Oranges or Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY?

Lets compare vitamin content per 300 calories of Navel Oranges vs Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY:

• 300 calories of Navel Oranges have 6.4 times more Vitamin A, more Vitamin B1, more Vitamin B2, 8.7 times more Vitamin B3, more Vitamin B6 and more Vitamin E than Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY.
• Both Navel Oranges and Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY provide similar amounts of Vitamin C per 300 calories.
• 300 calories of Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin E
• Both Raw Navel Oranges as well as Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Navel Oranges vs Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY:

• 300 calories of Navel Oranges have 5.7 times more Calcium, 2.3 times more Copper, 1.7 times more Iron, 1.9 times more Magnesium, 3.1 times more Phosphorus and 1.9 times more Potassium than Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY.
• While 300 kcal of Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY contain 2 times more Manganese and 2.1 times more Water than Raw Navel Oranges.
• 300 calories of Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY lack sufficient amounts of Calcium and Iron
• Both Raw Navel Oranges as well as Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY lack sufficient amounts of Selenium and Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Navel Oranges have 1.7 times more Fiber than Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY.
• While 300 kcal of Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY contain 2.4 times more Fructose and 1.5 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY offer comparable quantities of Energy, Carbohydrate and Sugars per 300 calories.