Comparing Nutrients in 300 calories Navel Oranges VS Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium

Weight per 300 calories

• Navel Oranges: 612g
• Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium: 667g

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

Discover which food has more nutrients per 300 calories - Navel Oranges or Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium?

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium	2%	2%	96%

Macro Nutrients

	Navel Oranges	Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.95% 0.92g	0.82% 0.8g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	0.042% 0.013g	32g per day for Men 19-50 years
Omega 3	3.44% 0.055g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	0.039% 0.007g	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	56% 72.7g	130g per day for Men 19-50 years
Sugars	71.8% 52g	90% 65.3g	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	19% 13.8g	52.4% 38g	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	% 26.7g	g per day for Men 19-50 years
Sucrose	% 26.2g	% 0.67g	g per day for Men 19-50 years
Fiber	35.4% 13.5g	1.75% 0.67g	38g per day for Men 19-50 years
Protein	9.95% 5.57g	3.2% 1.8g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium	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	34.7% 0.42mg	2.78% 0.033mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	7.7% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.3% 2.6mg	3.9% 0.63mg	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	9.23% 0.12mg	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	30% 120μg	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	233% 210mg	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	0.44% 0.067mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium	Recommended Dietary Allowance
Calcium	26.3% 263mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	26.5% 0.24mg	12% 0.11mg	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	6.67% 0.53mg	8mg per day for Men 19-50 years
Magnesium	16% 67.3mg	7.94% 33.3mg	420mg per day for Men 19-50 years
Manganese	7.7% 0.18mg	19.4% 0.45mg	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	7.6% 53.3mg	700mg per day for Men 19-50 years
Potassium	30% 1016mg	15% 507mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.2% 0.67μg	55μg per day for Men 19-50 years
Sodium	0.41% 6.12mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	4.45% 0.49mg	3.03% 0.33mg	11mg per day for Men 19-50 years
Water	14.2% 526g	16% 591g	3700g per day for Men 19-50 years

Navel Oranges VS Cranberry Juice Blend, 100% Juice, Bottled, With Added Vitamin C And Calcium Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Navel Oranges or Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium?

Lets compare vitamin content per 300 calories of Navel Oranges vs Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium:

• 300 calories of Navel Oranges have 11 times more Vitamin A, 12.5 times more Vitamin B1, 3.1 times more Vitamin B2, 4.2 times more Vitamin B3, 4 times more Vitamin B6, 1.7 times more Vitamin B9, 1.7 times more Vitamin C and 13.8 times more Vitamin E than Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium.
• 300 calories of Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3 and Vitamin E
• Both Raw Navel Oranges as well as Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Navel Oranges vs Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium:

• 300 calories of Navel Oranges have 2.1 times more Calcium, 2.2 times more Copper, 1.5 times more Iron, 2 times more Magnesium, 2.6 times more Phosphorus and 2 times more Potassium than Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium.
• While 300 kcal of Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium contain 2.5 times more Manganese than Raw Navel Oranges.
• Both Navel Oranges and Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium contain similar levels of Water per 300 calories.
• Both Raw Navel Oranges as well as Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium lack sufficient amounts of Selenium and Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Navel Oranges have 20.2 times more Fiber and 3.1 times more Protein than Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium.
• While 300 kcal of Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium contain 1.3 times more Sugars and 2.8 times more Fructose than Raw Navel Oranges.
• Both Navel Oranges and Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium provide inadequate amounts of Fiber and Protein
• Both Raw Navel Oranges as well as Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.