Comparing Nutrients in 500 calories Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium VS Valencia Oranges

Weight per 500 calories

• Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium: 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 - Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium or Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium	2%	2%	96%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium	Valencia Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.37% 1.33g	3.16% 3.06g	97g per day for Men 19-50 years
Saturated Fat	0.069% 0.022g	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	0.065% 0.011g	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	93% 121g	93% 121g	130g per day for Men 19-50 years
Sugars	150% 109g	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	87.4% 63.3g	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	% 44.4g	NA	g per day for Men 19-50 years
Sucrose	% 1.1g	NA	g per day for Men 19-50 years
Fiber	2.92% 1.1g	67% 25.5g	38g per day for Men 19-50 years
Protein	5.36% 3g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	1.23% 11μg	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.63% 0.056mg	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.53% 1.04mg	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	15.4% 0.2mg	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	50% 200μg	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	389% 350mg	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	0.74% 0.11mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium	Valencia Oranges	Recommended Dietary Allowance
Calcium	21% 211mg	41% 408mg	1000mg per day for Men 19-50 years
Copper	19.8% 0.18mg	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	11% 0.89mg	11.5% 0.92mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	24.3% 102mg	420mg per day for Men 19-50 years
Manganese	32.4% 0.74mg	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	12.7% 89mg	24.8% 173mg	700mg per day for Men 19-50 years
Potassium	25% 844mg	53.7% 1827mg	3400mg per day for Men 19-50 years
Selenium	2.02% 1.1μg	NA	55μg per day for Men 19-50 years
Sodium	4.44% 66.7mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	5.57% 0.61mg	11mg per day for Men 19-50 years
Water	26.6% 984g	24% 881g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium vs Valencia Oranges:

• Raw Valencia Oranges contain 11 times more Vitamin A, 16 times more Vitamin B1, 2.4 times more Vitamin B2, 2.7 times more Vitamin B3, 3.2 times more Vitamin B6, 2 times more Vitamin B9 and 1.4 times more Vitamin C than Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium.
• Both Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium vs Valencia Oranges:

• Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium has 3.2 times more Manganese than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.9 times more Calcium, 2.1 times more Copper, 1.8 times more Magnesium, 2 times more Phosphorus and 2.2 times more Potassium than Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium.
• Both Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium and Raw Valencia Oranges have similar amounts of Iron, Zinc and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Valencia Oranges contain more Omega 3, 23 times more Fiber and 3.5 times more Protein than Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium.
• Both Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium and Raw Valencia Oranges have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.