Comparing Nutrients in 500 calories Cranberry Juice VS Oranges

Weight per 500 calories

• Cranberry Juice: 1087g
• Oranges: 1064g

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

Which food has more nutrients per 500 calories - Cranberry Juice or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Cranberry Juice	3%	2%	95%
Oranges	7%	2%	91%

Macro Nutrients

	Cranberry Juice	Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.46% 1.4g	1.3% 1.28g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	19% 0.3g	4.65% 0.074g	1.6g per day for Men 19-50 years
Omega 6	2.7% 0.46g	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	102% 133g	96% 125g	130g per day for Men 19-50 years
Sugars	181% 132g	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	10.7% 7.77g	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	% 29.3g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	2.86% 1.1g	67% 25.5g	38g per day for Men 19-50 years
Protein	7.57% 4.24g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Cranberry Juice	Oranges	Recommended Dietary Allowance
Vitamin A	2.4% 21.7μg	13% 117μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.15% 0.098mg	77% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	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	43.5% 0.57mg	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	2.7% 11μg	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	112% 101mg	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	87% 13mg	12.8% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46% 55.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cranberry Juice	Oranges	Recommended Dietary Allowance
Calcium	8.7% 87mg	42.6% 426mg	1000mg per day for Men 19-50 years
Copper	66.4% 0.6mg	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	34% 2.7mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	15.5% 65.2mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	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	20% 141mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	24.6% 837mg	56.6% 1926mg	3400mg per day for Men 19-50 years
Selenium	1.98% 1.1μg	9.67% 5.3μg	55μg per day for Men 19-50 years
Sodium	1.45% 21.7mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	9.9% 1.1mg	6.77% 0.74mg	11mg per day for Men 19-50 years
Water	25.6% 947g	25% 923g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cranberry Juice vs Oranges:

• Unsweetened Cranberry Juice has 6.8 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 5.4 times more Vitamin A, 9.5 times more Vitamin B1, 2.2 times more Vitamin B2, 3 times more Vitamin B3, 29.4 times more Vitamin B9 and 5.6 times more Vitamin C than Unsweetened Cranberry Juice.
• Both Unsweetened Cranberry Juice and Raw Oranges have similar amounts of Vitamin B6 per 500 kcal.
• Both Unsweetened Cranberry Juice as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cranberry Juice vs Oranges:

• Unsweetened Cranberry Juice has 1.2 times more Copper, 2.6 times more Iron, 8.6 times more Manganese and 1.5 times more Zinc than Raw Oranges.
• While Raw Oranges contain 4.9 times more Calcium, 1.6 times more Magnesium, 2.3 times more Potassium and 4.9 times more Selenium than Unsweetened Cranberry Juice.
• Both Unsweetened Cranberry Juice and Raw Oranges have similar amounts of Phosphorus and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Unsweetened Cranberry Juice has 4.1 times more Omega 3 and 1.3 times more Sugars than Raw Oranges.
• While Raw Oranges contain 23.5 times more Fiber and 2.4 times more Protein than Unsweetened Cranberry Juice.
• Both Unsweetened Cranberry Juice and Raw Oranges have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Unsweetened Cranberry Juice as well as Raw Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.