Comparing Nutrients in 500 calories Sweetened Dried Cranberries VS Oranges with Peel

Weight per 500 calories

• Sweetened Dried Cranberries: 162g
• Oranges with Peel: 794g

Sweetened Dried Cranberries have 4.9 times more energy per 100g than Oranges with Peel . It has high energy density when compared to other foods. Raw Oranges with Peel having low energy density.

Discover which food has more nutrients per 500 calories - Sweetened Dried Cranberries or Oranges with Peel ?

Macros Ratio

	Protein	Fat	Carbs
Sweetened Dried Cranberries	0%	3%	97%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Sweetened Dried Cranberries	Oranges with Peel	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.82% 1.77g	2.45% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	2.33% 0.037g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.26g	2.05% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	103% 134g	95% 123g	130g per day for Men 19-50 years
Sugars	162% 118g	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	60.5% 44g	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	% 48.2g	NA	g per day for Men 19-50 years
Sucrose	% 25.6g	NA	g per day for Men 19-50 years
Fiber	22.6% 8.6g	94% 35.7g	38g per day for Men 19-50 years
Protein	0.49% 0.28g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Sweetened Dried Cranberries	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0.36% 3.25μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.76% 0.021mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.045mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.56% 0.89mg	25% 3.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	52.4% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.75% 0.062mg	56.8% 0.74mg	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	0% 0μg	59.5% 238μg	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	0.36% 0.32mg	626% 563mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	22.7% 3.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.3% 12.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Dried Cranberries	Oranges with Peel	Recommended Dietary Allowance
Calcium	1.46% 14.6mg	55.6% 556mg	1000mg per day for Men 19-50 years
Copper	11.4% 0.1mg	50.3% 0.45mg	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	7.9% 0.63mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	1.55% 6.5mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	12.7% 0.29mg	NA	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	1.86% 13mg	25% 175mg	700mg per day for Men 19-50 years
Potassium	2.34% 79.5mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	1.77% 0.97μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	0.54% 8.1mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	1.48% 0.16mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	0.69% 25.6g	17.7% 653g	3700g per day for Men 19-50 years

Sweetened Dried Cranberries VS Oranges With Peel Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Sweetened Dried Cranberries or Oranges with Peel ?

Lets compare vitamin content per 500 calories of Sweetened Dried Cranberries vs Oranges with Peel :

• 500 kcal of Raw Oranges with Peel contain 31.8 times more Vitamin A, 37.6 times more Vitamin B1, 8.7 times more Vitamin B2, 4.5 times more Vitamin B3, 12 times more Vitamin B6, more Vitamin B9 and 1735.6 times more Vitamin C than Sweetened Dried Cranberries.
• 500 calories of Sweetened Dried Cranberries have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• Both Sweetened Dried Cranberries as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Sweetened Dried Cranberries vs Oranges with Peel :

• 500 kcal of Raw Oranges with Peel contain 38 times more Calcium, 4.4 times more Copper, 10 times more Iron, 17.1 times more Magnesium, 13.4 times more Phosphorus, 19.6 times more Potassium, 5.7 times more Selenium and 25.5 times more Water than Sweetened Dried Cranberries.
• 500 calories of Sweetened Dried Cranberries lack sufficient amounts of Calcium, Iron, Magnesium, Phosphorus, Potassium and Selenium
• Both Sweetened Dried Cranberries as well as Raw Oranges with Peel lack sufficient amounts of Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Raw Oranges with Peel contain 4.2 times more Fiber and 37.4 times more Protein than Sweetened Dried Cranberries.
• Both Sweetened Dried Cranberries and Oranges with Peel offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Sweetened Dried Cranberries provide inadequate amounts of Protein
• Both Sweetened Dried Cranberries as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.