Comparing Nutrients in 500 calories Oranges VS Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY

Weight per 500 calories

• Oranges: 1064g
• Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY: 3333g

Oranges have 3.1 times more energy per 100g than Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY. It has low energy density when compared to other foods. Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY having very low energy density.

Which food has more nutrients per 500 calories - Oranges or Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY?

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY	0%	0%	100%

Macro Nutrients

	Oranges	Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.28g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0% 0g	32g per day for Men 19-50 years
Omega 3	4.65% 0.074g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	96% 125g	130g per day for Men 19-50 years
Sugars	137% 99g	172% 125g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	67% 25.5g	0% 0g	38g per day for Men 19-50 years
Protein	18% 10g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Oranges	Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY	Recommended Dietary Allowance
Vitamin A	13% 117μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77% 0.93mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.7% 0.43mg	908% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.8% 3mg	868% 139mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53% 2.66mg	1387% 69.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	1069% 14mg	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	79.8% 319μg	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1736% 41.7μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	629% 566mg	926% 833mg	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	12.8% 1.9mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.78% 3.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY	Recommended Dietary Allowance
Calcium	42.6% 426mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	37% 0.33mg	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	13.3% 1.06mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	25.3% 106mg	16% 66.7mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	42% 0.97mg	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	21.3% 149mg	4.76% 33.3mg	700mg per day for Men 19-50 years
Potassium	56.6% 1926mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	9.67% 5.3μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	46.7% 700mg	1500mg per day for Men 19-50 years
Zinc	6.77% 0.74mg	3.03% 0.33mg	11mg per day for Men 19-50 years
Water	25% 923g	86.6% 3206g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Oranges vs Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY:

• Raw Oranges have more Vitamin A, 9.3 times more Vitamin B1, more Vitamin B9 and more Vitamin E than Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY.
• While Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY contains 27.7 times more Vitamin B2, 46.3 times more Vitamin B3, 26.1 times more Vitamin B5, 21.8 times more Vitamin B6, more Vitamin B12 and 1.5 times more Vitamin C than Raw Oranges.
• Both Raw Oranges as well as Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY have insufficient amounts of Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Oranges vs Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY:

• Raw Oranges have more Calcium, 1.4 times more Copper, more Iron, 1.6 times more Magnesium, 4.5 times more Phosphorus, more Potassium, more Selenium and 2.2 times more Zinc than Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY.
• While Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY contains 3.6 times more Manganese, more Sodium and 3.5 times more Water than Raw Oranges.

Comparison of macro-nutrients per 500 calories:

• Raw Oranges have more Fiber and more Protein than Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY.
• While Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY contains 1.3 times more Sugars than Raw Oranges.
• Both Raw Oranges and Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw Oranges as well as Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.