Comparing Nutrients in 500 calories Valencia Oranges VS Cran Pomegranate OCEAN SPRAY

Weight per 500 calories

• Valencia Oranges: 1020g
• Cran Pomegranate OCEAN SPRAY: 1064g

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

Discover which food has more nutrients per 500 calories - Valencia Oranges or Cran Pomegranate OCEAN SPRAY?

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cran Pomegranate OCEAN SPRAY	1%	0%	99%

Macro Nutrients

	Valencia Oranges	Cran Pomegranate OCEAN SPRAY	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.16% 3.06g	0.11% 0.11g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	0.033% 0.011g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	NA	1.6g per day for Men 19-50 years
Omega 6	2.64% 0.45g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	103% 134g	130g per day for Men 19-50 years
Sugars	NA	176% 128g	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	67.5% 49g	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	% 47g	g per day for Men 19-50 years
Sucrose	NA	% 32g	g per day for Men 19-50 years
Fiber	67% 25.5g	16.8% 6.4g	38g per day for Men 19-50 years
Protein	19% 10.6g	1.33% 0.74g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cran Pomegranate OCEAN SPRAY	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	1.2% 10.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74% 0.89mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	1.73% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51% 2.55mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.5% 0.64mg	0% 0mg	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	99% 398μg	10.6% 42.6μg	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	550% 495mg	320% 288mg	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	NA	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.89% 1.06μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cran Pomegranate OCEAN SPRAY	Recommended Dietary Allowance
Calcium	41% 408mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	10.6% 0.096mg	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	11.5% 0.92mg	16% 1.28mg	8mg per day for Men 19-50 years
Magnesium	24.3% 102mg	2.53% 10.6mg	420mg per day for Men 19-50 years
Manganese	10.2% 0.23mg	8.33% 0.19mg	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	24.8% 173mg	1.5% 10.6mg	700mg per day for Men 19-50 years
Potassium	53.7% 1827mg	3.44% 117mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	8.5% 128mg	1500mg per day for Men 19-50 years
Zinc	5.57% 0.61mg	1.93% 0.21mg	11mg per day for Men 19-50 years
Water	24% 881g	25% 926g	3700g per day for Men 19-50 years

Valencia Oranges VS Cran Pomegranate OCEAN SPRAY Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Valencia Oranges or Cran Pomegranate OCEAN SPRAY?

Lets compare vitamin content per 500 calories of Valencia Oranges vs Cran Pomegranate OCEAN SPRAY:

• 500 calories of Valencia Oranges have 11.5 times more Vitamin A, more Vitamin B1, more Vitamin B2, 10.1 times more Vitamin B3, more Vitamin B6, 9.4 times more Vitamin B9 and 1.7 times more Vitamin C than Cran Pomegranate OCEAN SPRAY.
• 500 calories of Cran Pomegranate OCEAN SPRAY have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B6
• Both Raw Valencia Oranges as well as Cran Pomegranate OCEAN SPRAY have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Valencia Oranges vs Cran Pomegranate OCEAN SPRAY:

• 500 calories of Valencia Oranges have 19.2 times more Calcium, 3.9 times more Copper, 9.6 times more Magnesium, 1.2 times more Manganese, 16.3 times more Phosphorus and 15.6 times more Potassium than Cran Pomegranate OCEAN SPRAY.
• While 500 kcal of Cran Pomegranate OCEAN SPRAY contain 1.4 times more Iron than Raw Valencia Oranges.
• Both Valencia Oranges and Cran Pomegranate OCEAN SPRAY contain similar levels of Water per 500 calories.
• 500 calories of Cran Pomegranate OCEAN SPRAY lack sufficient amounts of Calcium, Magnesium, Manganese, Phosphorus and Potassium
• Both Raw Valencia Oranges as well as Cran Pomegranate OCEAN SPRAY lack sufficient amounts of Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Valencia Oranges have 4 times more Fiber and 14.3 times more Protein than Cran Pomegranate OCEAN SPRAY.
• Both Valencia Oranges and Cran Pomegranate OCEAN SPRAY offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cran Pomegranate OCEAN SPRAY provide inadequate amounts of Protein