Comparing Nutrients in 500 calories Light Cranberry OCEAN SPRAY VS Oranges

Weight per 500 calories

• Light Cranberry OCEAN SPRAY: 2632g
• Oranges: 1064g

Raw Oranges have 2.5 times more energy per unit of mass than Light Cranberry OCEAN SPRAY, which is low in comparison to other foods. Light Cranberry OCEAN SPRAY having very low energy density.

Which food has more nutrients per 500 calories - Light Cranberry OCEAN SPRAY or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Light Cranberry OCEAN SPRAY	4%	0%	96%
Oranges	7%	2%	91%

Macro Nutrients

	Light Cranberry OCEAN SPRAY	Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.27% 0.26g	1.3% 1.28g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.11g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	NA	4.65% 0.074g	1.6g per day for Men 19-50 years
Omega 6	NA	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 124g	96% 125g	130g per day for Men 19-50 years
Sugars	144% 104g	137% 99g	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	63.5% 46g	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	% 47.4g	NA	g per day for Men 19-50 years
Sucrose	% 5.26g	NA	g per day for Men 19-50 years
Fiber	48.5% 18.4g	67% 25.5g	38g per day for Men 19-50 years
Protein	10.3% 5.8g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Light Cranberry OCEAN SPRAY	Oranges	Recommended Dietary Allowance
Vitamin A	2.92% 26.3μg	13% 117μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	77% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.28% 0.68mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	53% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	49% 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	NA	79.8% 319μg	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	23.4% 21mg	629% 566mg	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	12.8% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.2% 2.63μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Light Cranberry OCEAN SPRAY	Oranges	Recommended Dietary Allowance
Calcium	7.9% 79mg	42.6% 426mg	1000mg per day for Men 19-50 years
Copper	44% 0.39mg	53% 0.48mg	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	23% 1.84mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	6.27% 26.3mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	NA	11.6% 0.27mg	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	3.76% 26.3mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	29.4% 1000mg	56.6% 1926mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	9.67% 5.3μg	55μg per day for Men 19-50 years
Sodium	26.3% 395mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	4.8% 0.53mg	6.77% 0.74mg	11mg per day for Men 19-50 years
Water	67.8% 2508g	25% 923g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Light Cranberry OCEAN SPRAY vs Oranges:

• Raw Oranges contain 4.4 times more Vitamin A, more Vitamin B1, more Vitamin B2, 4.4 times more Vitamin B3, more Vitamin B6, 26.9 times more Vitamin C and more Vitamin E than Light Cranberry OCEAN SPRAY.
• Both Light Cranberry OCEAN SPRAY as well as Raw Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Light Cranberry OCEAN SPRAY vs Oranges:

• Light Cranberry OCEAN SPRAY has 1.7 times more Iron, more Sodium and 2.7 times more Water than Raw Oranges.
• While Raw Oranges contain 5.4 times more Calcium, 4 times more Magnesium, 5.7 times more Phosphorus, 1.9 times more Potassium, more Selenium and 1.4 times more Zinc than Light Cranberry OCEAN SPRAY.
• Both Light Cranberry OCEAN SPRAY and Raw Oranges have similar amounts of Copper per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Oranges contain 1.4 times more Fiber and 1.7 times more Protein than Light Cranberry OCEAN SPRAY.
• Both Light Cranberry OCEAN SPRAY and Raw Oranges have similar amounts of Energy, Carbohydrate and Sugars per 500 kcal.
• Both Light Cranberry OCEAN SPRAY as well as Raw Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.