Comparing Nutrients in 500 calories Cranberry juice cocktail, bottled VS Valencia Oranges

Weight per 500 calories

• Cranberry juice cocktail, bottled: 926g
• Valencia Oranges: 1020g

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

Discover which food has more nutrients per 500 calories - Cranberry juice cocktail, bottled or Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
Cranberry juice cocktail, bottled	0%	2%	98%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Cranberry juice cocktail, bottled	Valencia Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.95% 0.93g	3.16% 3.06g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.083g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	13.3% 0.21g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	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	96% 125g	93% 121g	130g per day for Men 19-50 years
Sugars	152% 110g	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	63.5% 46g	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	% 63g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	0% 0g	67% 25.5g	38g per day for Men 19-50 years
Protein	0% 0g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Cranberry juice cocktail, bottled	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	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	2.37% 0.38mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.63% 0.48mg	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	0% 0μg	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	435% 392mg	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	13.6% 2.04mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.7% 9.26μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cranberry juice cocktail, bottled	Valencia Oranges	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	41% 408mg	1000mg per day for Men 19-50 years
Copper	10.3% 0.093mg	42% 0.38mg	0.9mg per day for Men 19-50 years
Fluoride	15.6% 623μg	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	11.6% 0.93mg	11.5% 0.92mg	8mg per day for Men 19-50 years
Magnesium	2.2% 9.26mg	24.3% 102mg	420mg per day for Men 19-50 years
Manganese	19.3% 0.44mg	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	1.32% 9.26mg	24.8% 173mg	700mg per day for Men 19-50 years
Potassium	3.8% 130mg	53.7% 1827mg	3400mg per day for Men 19-50 years
Selenium	3.37% 1.85μg	NA	55μg per day for Men 19-50 years
Sodium	1.23% 18.5mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	5.57% 0.61mg	11mg per day for Men 19-50 years
Water	21.6% 798g	24% 881g	3700g per day for Men 19-50 years

Cranberry Juice Cocktail, Bottled VS Valencia Oranges Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cranberry juice cocktail, bottled or Valencia Oranges?

Lets compare vitamin content per 500 calories of Cranberry juice cocktail, bottled vs Valencia Oranges:

• 500 kcal of Raw Valencia Oranges contain more Vitamin A, more Vitamin B1, more Vitamin B2, 7.4 times more Vitamin B3, 5.3 times more Vitamin B5, more Vitamin B6, more Vitamin B9 and 1.3 times more Vitamin C than Cranberry juice cocktail, bottled.
• 500 calories of Cranberry juice cocktail, bottled have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Cranberry juice cocktail, bottled as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cranberry juice cocktail, bottled vs Valencia Oranges:

• 500 calories of Cranberry juice cocktail, bottled have 1.9 times more Manganese than Valencia Oranges.
• While 500 kcal of Raw Valencia Oranges contain 14.7 times more Calcium, 4.1 times more Copper, 11 times more Magnesium, 18.7 times more Phosphorus and 14.1 times more Potassium than Cranberry juice cocktail, bottled.
• Both Cranberry juice cocktail, bottled and Valencia Oranges contain similar levels of Iron and Water per 500 calories.
• 500 calories of Cranberry juice cocktail, bottled lack sufficient amounts of Calcium, Magnesium, Phosphorus and Potassium
• Both Cranberry juice cocktail, bottled as well as Raw Valencia Oranges lack sufficient amounts of Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cranberry juice cocktail, bottled have 1.3 times more Omega 3 than Valencia Oranges.
• While 500 kcal of Raw Valencia Oranges contain more Fiber and more Protein than Cranberry juice cocktail, bottled.
• Both Cranberry juice cocktail, bottled and Valencia Oranges offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cranberry juice cocktail, bottled provide inadequate amounts of Fiber and Protein
• Both Cranberry juice cocktail, bottled as well as Raw Valencia Oranges provide inadequate amounts of Omega 6 in 500 calories.