Comparing Nutrients in 500 calories Navel Oranges VS Cranberry-grape Juice Drink, Bottled

Weight per 500 calories

• Navel Oranges: 1020g
• Cranberry-grape Juice Drink, Bottled: 893g

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

Discover which food has more nutrients per 500 calories - Navel Oranges or Cranberry-grape Juice Drink, Bottled?

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Cranberry-grape Juice Drink, Bottled	1%	2%	97%

Macro Nutrients

	Navel Oranges	Cranberry-grape Juice Drink, Bottled	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.58% 1.53g	0.92% 0.89g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	5.74% 0.092g	NA	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.23g	1.2% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	96% 125g	130g per day for Men 19-50 years
Sugars	120% 86.7g	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	31.7% 23g	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	% 20g	NA	g per day for Men 19-50 years
Sucrose	% 43.7g	NA	g per day for Men 19-50 years
Fiber	59% 22.4g	2.35% 0.89g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	3.2% 1.8g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Cranberry-grape Juice Drink, Bottled	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58% 0.69mg	7.44% 0.089mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	6.7% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.3% 2.66mg	9.46% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	19.2% 0.25mg	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	86.7% 347μg	2.23% 8.93μg	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	670% 603mg	317% 286mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	10.2% 1.53mg	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

	Navel Oranges	Cranberry-grape Juice Drink, Bottled	Recommended Dietary Allowance
Calcium	44% 439mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	44.2% 0.4mg	6.94% 0.063mg	0.9mg per day for Men 19-50 years
Fluoride	NA	14.5% 580μg	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	16.6% 1.33mg	1.1% 0.089mg	8mg per day for Men 19-50 years
Magnesium	26.7% 112mg	6.38% 26.8mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	61.3% 1.4mg	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	33.5% 235mg	5.1% 35.7mg	700mg per day for Men 19-50 years
Potassium	50% 1694mg	6.3% 214mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.68% 10.2mg	1.8% 26.8mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	23.7% 877g	20.7% 764g	3700g per day for Men 19-50 years

Navel Oranges VS Cranberry-grape Juice Drink, Bottled Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Navel Oranges or Cranberry-grape Juice Drink, Bottled?

Lets compare vitamin content per 500 calories of Navel Oranges vs Cranberry-grape Juice Drink, Bottled:

• 500 calories of Navel Oranges have more Vitamin A, 7.8 times more Vitamin B1, 3.2 times more Vitamin B2, 4 times more Vitamin B3, 5.6 times more Vitamin B5, 3.2 times more Vitamin B6, 38.9 times more Vitamin B9 and 2.1 times more Vitamin C than Cranberry-grape Juice Drink, Bottled.
• 500 calories of Cranberry-grape Juice Drink, Bottled have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B9
• Both Raw Navel Oranges as well as Cranberry-grape Juice Drink, Bottled have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Navel Oranges vs Cranberry-grape Juice Drink, Bottled:

• 500 calories of Navel Oranges have 6.1 times more Calcium, 6.4 times more Copper, 14.9 times more Iron, 4.2 times more Magnesium, 6.6 times more Phosphorus and 7.9 times more Potassium than Cranberry-grape Juice Drink, Bottled.
• While 500 kcal of Cranberry-grape Juice Drink, Bottled contain 4.8 times more Manganese than Raw Navel Oranges.
• Both Navel Oranges and Cranberry-grape Juice Drink, Bottled contain similar levels of Water per 500 calories.
• 500 calories of Cranberry-grape Juice Drink, Bottled lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Phosphorus and Potassium
• Both Raw Navel Oranges as well as Cranberry-grape Juice Drink, Bottled lack sufficient amounts of Selenium and Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Navel Oranges have 25.1 times more Fiber and 5.2 times more Protein than Cranberry-grape Juice Drink, Bottled.
• Both Navel Oranges and Cranberry-grape Juice Drink, Bottled offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cranberry-grape Juice Drink, Bottled provide inadequate amounts of Fiber and Protein
• Both Raw Navel Oranges as well as Cranberry-grape Juice Drink, Bottled provide inadequate amounts of Omega 6 in 500 calories.