Comparing Nutrients in 500 calories Diet Cran Cherry OCEAN SPRAY VS Valencia Oranges

Weight per 500 calories

• Diet Cran Cherry OCEAN SPRAY: 12500g
• Valencia Oranges: 1020g

Raw Valencia Oranges have 12.3 times more energy per unit of mass than Diet Cran Cherry OCEAN SPRAY, which is low in comparison to other foods. Diet Cran Cherry OCEAN SPRAY having very low energy density.

Which food has more nutrients per 500 calories - Diet Cran Cherry OCEAN SPRAY or Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
Diet Cran Cherry OCEAN SPRAY	23%	0%	77%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Diet Cran Cherry OCEAN SPRAY	Valencia Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	3.16% 3.06g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	NA	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	NA	2.64% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67.3% 87.5g	93% 121g	130g per day for Men 19-50 years
Sugars	38% 27.5g	NA	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	12% 8.75g	NA	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	% 18.8g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	197% 75g	67% 25.5g	38g per day for Men 19-50 years
Protein	47% 26.3g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Diet Cran Cherry OCEAN SPRAY	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	14% 125μg	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.3% 3.25mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	51% 2.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	49.5% 0.64mg	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	125% 500μg	99% 398μg	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	4556% 4100mg	550% 495mg	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	0% 0mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.4% 12.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Diet Cran Cherry OCEAN SPRAY	Valencia Oranges	Recommended Dietary Allowance
Calcium	12.5% 125mg	41% 408mg	1000mg per day for Men 19-50 years
Copper	125% 1.13mg	42% 0.38mg	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	62.5% 5mg	11.5% 0.92mg	8mg per day for Men 19-50 years
Magnesium	29.8% 125mg	24.3% 102mg	420mg per day for Men 19-50 years
Manganese	65.2% 1.5mg	10.2% 0.23mg	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	0% 0mg	24.8% 173mg	700mg per day for Men 19-50 years
Potassium	44% 1500mg	53.7% 1827mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	66.7% 1000mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	11.4% 1.25mg	5.57% 0.61mg	11mg per day for Men 19-50 years
Water	335% 12388g	24% 881g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Diet Cran Cherry OCEAN SPRAY vs Valencia Oranges:

• Diet Cran Cherry OCEAN SPRAY has 1.3 times more Vitamin B9 and 8.3 times more Vitamin C than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin B1, more Vitamin B2 and more Vitamin B6 than Diet Cran Cherry OCEAN SPRAY.
• Both Diet Cran Cherry OCEAN SPRAY and Raw Valencia Oranges have similar amounts of Vitamin A and Vitamin B3 per 500 kcal.
• Both Diet Cran Cherry OCEAN SPRAY as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Diet Cran Cherry OCEAN SPRAY vs Valencia Oranges:

• Diet Cran Cherry OCEAN SPRAY has 3 times more Copper, 5.4 times more Iron, 1.2 times more Magnesium, 6.4 times more Manganese, more Sodium, 2 times more Zinc and 14.1 times more Water than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 3.3 times more Calcium and more Phosphorus than Diet Cran Cherry OCEAN SPRAY.
• Both Diet Cran Cherry OCEAN SPRAY and Raw Valencia Oranges have similar amounts of Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Diet Cran Cherry OCEAN SPRAY has 2.9 times more Fiber and 2.5 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.4 times more Carbohydrate than Diet Cran Cherry OCEAN SPRAY.
• Both Diet Cran Cherry OCEAN SPRAY and Raw Valencia Oranges have similar amounts of Energy per 500 kcal.
• Both Diet Cran Cherry OCEAN SPRAY as well as Raw Valencia Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.