Comparing Nutrients in 500 calories Navel Oranges VS Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium

Weight per 500 calories

• Navel Oranges: 1020g
• Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium: 1111g

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 juice blend, 100% juice, bottled, with added vitamin C and calcium?

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium	2%	2%	96%

Macro Nutrients

	Navel Oranges	Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.58% 1.53g	1.37% 1.33g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	0.069% 0.022g	32g per day for Men 19-50 years
Omega 3	5.74% 0.092g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.23g	0.065% 0.011g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	93% 121g	130g per day for Men 19-50 years
Sugars	120% 86.7g	150% 109g	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	87.4% 63.3g	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	% 44.4g	g per day for Men 19-50 years
Sucrose	% 43.7g	% 1.1g	g per day for Men 19-50 years
Fiber	59% 22.4g	2.92% 1.1g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	5.36% 3g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	1.23% 11μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58% 0.69mg	4.63% 0.056mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	6.53% 1.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.3% 2.66mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	15.4% 0.2mg	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	50% 200μg	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	389% 350mg	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	10.2% 1.53mg	0.74% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium	Recommended Dietary Allowance
Calcium	44% 439mg	21% 211mg	1000mg per day for Men 19-50 years
Copper	44.2% 0.4mg	19.8% 0.18mg	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	16.6% 1.33mg	11% 0.89mg	8mg per day for Men 19-50 years
Magnesium	26.7% 112mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	32.4% 0.74mg	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	12.7% 89mg	700mg per day for Men 19-50 years
Potassium	50% 1694mg	25% 844mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.02% 1.1μg	55μg per day for Men 19-50 years
Sodium	0.68% 10.2mg	4.44% 66.7mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	23.7% 877g	26.6% 984g	3700g per day for Men 19-50 years

Navel Oranges VS Cranberry Juice Blend, 100% Juice, Bottled, With Added Vitamin C And Calcium Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Navel Oranges or Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium?

Lets compare vitamin content per 500 calories of Navel Oranges vs Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium:

• 500 calories of Navel Oranges have 11 times more Vitamin A, 12.5 times more Vitamin B1, 3.1 times more Vitamin B2, 4.2 times more Vitamin B3, 4 times more Vitamin B6, 1.7 times more Vitamin B9, 1.7 times more Vitamin C and 13.8 times more Vitamin E than Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium.
• 500 calories of Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3 and Vitamin E
• Both Raw Navel Oranges as well as Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Navel Oranges vs Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium:

• 500 calories of Navel Oranges have 2.1 times more Calcium, 2.2 times more Copper, 1.5 times more Iron, 2 times more Magnesium, 2.6 times more Phosphorus and 2 times more Potassium than Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium.
• While 500 kcal of Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium contain 2.5 times more Manganese than Raw Navel Oranges.
• Both Navel Oranges and Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium contain similar levels of Water per 500 calories.
• Both Raw Navel Oranges as well as Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium lack sufficient amounts of Selenium and Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Navel Oranges have 20.2 times more Fiber and 3.1 times more Protein than Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium.
• While 500 kcal of Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium contain 1.3 times more Sugars and 2.8 times more Fructose than Raw Navel Oranges.
• Both Navel Oranges and Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium provide inadequate amounts of Fiber and Protein
• Both Raw Navel Oranges as well as Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.