Comparing Nutrients in 500 calories Concord Grape Light Cranberry OCEAN SPRAY VS Oranges

Weight per 500 calories

• Concord Grape Light Cranberry OCEAN SPRAY: 2174g
• Oranges: 1064g

Raw Oranges have 2 times more energy per unit of mass than Concord Grape Light Cranberry OCEAN SPRAY, which is low in comparison to other foods. Concord Grape Light Cranberry OCEAN SPRAY having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Concord Grape Light Cranberry OCEAN SPRAY	6%	1%	93%
Oranges	7%	2%	91%

Macro Nutrients

	Concord Grape Light Cranberry OCEAN SPRAY	Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.43g	1.3% 1.28g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	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	97% 126g	96% 125g	130g per day for Men 19-50 years
Sugars	151% 109g	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	78% 56.5g	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	% 41.3g	NA	g per day for Men 19-50 years
Sucrose	% 6.52g	NA	g per day for Men 19-50 years
Fiber	40% 15.2g	67% 25.5g	38g per day for Men 19-50 years
Protein	14% 7.83g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Concord Grape Light Cranberry OCEAN SPRAY	Oranges	Recommended Dietary Allowance
Vitamin A	2.4% 21.7μg	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	3.53% 0.57mg	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	824% 741mg	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	1.8% 2.17μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Concord Grape Light Cranberry OCEAN SPRAY	Oranges	Recommended Dietary Allowance
Calcium	8.7% 87mg	42.6% 426mg	1000mg per day for Men 19-50 years
Copper	36.2% 0.33mg	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	16.3% 1.3mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	5.18% 21.7mg	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	3.1% 21.7mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	21.7% 739mg	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	11.6% 174mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	3.95% 0.43mg	6.77% 0.74mg	11mg per day for Men 19-50 years
Water	55% 2030g	25% 923g	3700g per day for Men 19-50 years

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

• Concord Grape Light Cranberry OCEAN SPRAY has 1.3 times more Vitamin C than Raw Oranges.
• While Raw Oranges contain 5.4 times more Vitamin A, more Vitamin B1, more Vitamin B2, 5.3 times more Vitamin B3, more Vitamin B6 and more Vitamin E than Concord Grape Light Cranberry OCEAN SPRAY.
• Both Concord Grape 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 Concord Grape Light Cranberry OCEAN SPRAY vs Oranges:

• Concord Grape Light Cranberry OCEAN SPRAY has 1.2 times more Iron, more Sodium and 2.2 times more Water than Raw Oranges.
• While Raw Oranges contain 4.9 times more Calcium, 1.5 times more Copper, 4.9 times more Magnesium, 6.9 times more Phosphorus, 2.6 times more Potassium, more Selenium and 1.7 times more Zinc than Concord Grape Light Cranberry OCEAN SPRAY.

Comparison of macro-nutrients per 500 calories:

• Raw Oranges contain 1.7 times more Fiber and 1.3 times more Protein than Concord Grape Light Cranberry OCEAN SPRAY.
• Both Concord Grape Light Cranberry OCEAN SPRAY and Raw Oranges have similar amounts of Energy, Carbohydrate and Sugars per 500 kcal.
• Both Concord Grape Light Cranberry OCEAN SPRAY as well as Raw Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.