Comparing Nutrients in 500 calories Ruby Red Cranberry OCEAN SPRAY VS Valencia Oranges

Weight per 500 calories

• Ruby Red Cranberry OCEAN SPRAY: 1111g
• Valencia Oranges: 1020g

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

Which food has more nutrients per 500 calories - Ruby Red Cranberry OCEAN SPRAY or Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
Ruby Red Cranberry OCEAN SPRAY	1%	0%	99%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Ruby Red Cranberry OCEAN SPRAY	Valencia Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.11% 0.11g	3.16% 3.06g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.033g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	0% 0g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	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	99% 129g	93% 121g	130g per day for Men 19-50 years
Sugars	169% 122g	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	36.8% 26.7g	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	% 25.6g	NA	g per day for Men 19-50 years
Sucrose	% 67.8g	NA	g per day for Men 19-50 years
Fiber	17.5% 6.67g	67% 25.5g	38g per day for Men 19-50 years
Protein	1.4% 0.78g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Ruby Red Cranberry OCEAN SPRAY	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	29.6% 267μg	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	1.8% 0.29mg	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	11% 44.4μg	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	335% 301mg	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	0.93% 1.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ruby Red Cranberry OCEAN SPRAY	Valencia Oranges	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	41% 408mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	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	5.56% 0.44mg	11.5% 0.92mg	8mg per day for Men 19-50 years
Magnesium	5.3% 22.2mg	24.3% 102mg	420mg per day for Men 19-50 years
Manganese	2.9% 0.067mg	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	6.35% 44.4mg	24.8% 173mg	700mg per day for Men 19-50 years
Potassium	12.7% 433mg	53.7% 1827mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	8.15% 122mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	2.02% 0.22mg	5.57% 0.61mg	11mg per day for Men 19-50 years
Water	26.5% 981g	24% 881g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Ruby Red Cranberry OCEAN SPRAY vs Valencia Oranges:

• Ruby Red Cranberry OCEAN SPRAY has 2.2 times more Vitamin A than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin B1, more Vitamin B2, 9.7 times more Vitamin B3, more Vitamin B6, 9 times more Vitamin B9 and 1.6 times more Vitamin C than Ruby Red Cranberry OCEAN SPRAY.
• Both Ruby Red Cranberry 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 Ruby Red Cranberry OCEAN SPRAY vs Valencia Oranges:

• Ruby Red Cranberry OCEAN SPRAY has more Sodium than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 7.3 times more Calcium, 3.8 times more Copper, 2.1 times more Iron, 4.6 times more Magnesium, 3.5 times more Manganese, 3.9 times more Phosphorus, 4.2 times more Potassium and 2.8 times more Zinc than Ruby Red Cranberry OCEAN SPRAY.
• Both Ruby Red Cranberry OCEAN SPRAY and Raw Valencia Oranges have similar amounts of Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Valencia Oranges contain more Omega 3, 3.8 times more Fiber and 13.6 times more Protein than Ruby Red Cranberry OCEAN SPRAY.
• Both Ruby Red Cranberry OCEAN SPRAY and Raw Valencia Oranges have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Ruby Red Cranberry OCEAN SPRAY as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.