Comparing Nutrients in 500 calories White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY VS Oranges

Weight per 500 calories

• White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY: 1020g
• Oranges: 1064g

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

Which food has more nutrients per 500 calories - White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY or Oranges?

Macros Ratio

	Protein	Fat	Carbs
White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY	2%	0%	98%
Oranges	7%	2%	91%

Macro Nutrients

	White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY	Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.11% 0.1g	1.3% 1.28g	97g per day for Men 19-50 years
Saturated Fat	0.032% 0.01g	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	94% 122g	96% 125g	130g per day for Men 19-50 years
Sugars	161% 117g	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	69% 50g	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	% 46g	NA	g per day for Men 19-50 years
Sucrose	% 18.4g	NA	g per day for Men 19-50 years
Fiber	16% 6.12g	67% 25.5g	38g per day for Men 19-50 years
Protein	4% 2.24g	18% 10g	56g per day for Men 19-50 years

Vitamins

	White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY	Oranges	Recommended Dietary Allowance
Vitamin A	1.13% 10.2μg	13% 117μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.2mg	77% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.4% 2.14mg	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	39.2% 0.51mg	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	10.2% 41μg	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	303% 272mg	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	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY	Oranges	Recommended Dietary Allowance
Calcium	4.1% 41mg	42.6% 426mg	1000mg per day for Men 19-50 years
Copper	10.2% 0.092mg	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	5.1% 0.41mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	4.86% 20.4mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	11.5% 0.27mg	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	4.37% 30.6mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	4.2% 143mg	56.6% 1926mg	3400mg per day for Men 19-50 years
Selenium	1.86% 1.02μg	9.67% 5.3μg	55μg per day for Men 19-50 years
Sodium	2.04% 30.6mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	3.7% 0.41mg	6.77% 0.74mg	11mg per day for Men 19-50 years
Water	24.3% 898g	25% 923g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY vs Oranges:

• White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY has 1.4 times more Vitamin B2 than Raw Oranges.
• While Raw Oranges contain 11.5 times more Vitamin A, 4.5 times more Vitamin B1, 1.4 times more Vitamin B3, 1.3 times more Vitamin B6, 7.8 times more Vitamin B9, 2.1 times more Vitamin C and more Vitamin E than White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY.
• Both White Cranberry Strawberry Flavored Juice Drink 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 White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY vs Oranges:

• Raw Oranges contain 10.4 times more Calcium, 5.2 times more Copper, 2.6 times more Iron, 5.2 times more Magnesium, 4.9 times more Phosphorus, 13.5 times more Potassium, 5.2 times more Selenium and 1.8 times more Zinc than White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY.
• Both White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY and Raw Oranges have similar amounts of Manganese and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Oranges contain 4.2 times more Fiber and 4.5 times more Protein than White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY.
• Both White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY and Raw Oranges have similar amounts of Energy, Carbohydrate and Sugars per 500 kcal.
• Both White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY as well as Raw Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.