Comparing Nutrients in 5 ounces Cranberry Juice Cocktail VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Cranberry Juice Cocktail	0%	6%	94%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Cranberry Juice Cocktail	Navel Oranges	Recommended Dietary Allowance
Energy	2.54% 73.7kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.48g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	NA	0.075% 0.024g	32g per day for Men 19-50 years
Omega 3	NA	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	NA	0.19% 0.033g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.4% 17.4g	13.7% 17.8g	130g per day for Men 19-50 years
Sugars	22.3% 16g	16.6% 12g	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% 7.33g	4.4% 3.2g	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	% 8.05g	% 2.8g	g per day for Men 19-50 years
Sucrose	% 0.78g	% 6.07g	g per day for Men 19-50 years
Fiber	NA	8.2% 3.1g	38g per day for Men 19-50 years
Protein	0% 0g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

	Cranberry Juice Cocktail	Navel Oranges	Recommended Dietary Allowance
Vitamin A	NA	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	8.03% 0.096mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	5.56% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.22% 0.035mg	3.77% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.36% 0.068mg	7.4% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	8.6% 0.11mg	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	NA	12% 48μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	52.8% 47.5mg	93% 83.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cranberry Juice Cocktail	Navel Oranges	Recommended Dietary Allowance
Calcium	0.43% 4.25mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	2.36% 0.021mg	6.14% 0.055mg	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	0.71% 0.057mg	2.3% 0.18mg	8mg per day for Men 19-50 years
Magnesium	0.34% 1.4mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	3.7% 0.085mg	1.8% 0.041mg	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	0.2% 1.4mg	4.66% 32.6mg	700mg per day for Men 19-50 years
Potassium	0.79% 27mg	6.92% 235mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	0.26% 0.028mg	1.03% 0.11mg	11mg per day for Men 19-50 years
Water	3.35% 124g	3.3% 122g	3700g per day for Men 19-50 years

Nutrient Comparison: Cranberry Juice Cocktail VS Navel Oranges per 5 oz

Compare the macro and micronutrient content in 5 oz of Cranberry Juice Cocktail versus 5 oz of Navel Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cranberry Juice Cocktail vs Navel Oranges:

• 5 oz of Raw Navel Oranges contain more Vitamin B1, more Vitamin B2, 17 times more Vitamin B3, 5.4 times more Vitamin B5, more Vitamin B6 and 1.8 times more Vitamin C than Cranberry Juice Cocktail.
• 5 ounces of Cranberry Juice Cocktail have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6

Comparing minerals per 5 ounces for Cranberry Juice Cocktail vs Navel Oranges:

• 5 ounces of Cranberry Juice Cocktail have 2.1 times more Manganese than Navel Oranges.
• While 5 oz of Raw Navel Oranges contain 14.3 times more Calcium, 2.6 times more Copper, 11 times more Magnesium, 23 times more Phosphorus and 8.7 times more Potassium than Cranberry Juice Cocktail.
• Both Cranberry Juice Cocktail and Navel Oranges contain similar levels of Water per five ounces.
• 5 ounces of Cranberry Juice Cocktail lack sufficient amounts of Calcium, Copper, Magnesium, Phosphorus and Potassium
• 5 ounces of Navel Oranges lack sufficient amounts of Manganese
• Both Cranberry Juice Cocktail as well as Raw Navel Oranges lack sufficient amounts of Iron and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cranberry Juice Cocktail have 1.3 times more Sugars and 2.3 times more Fructose than Navel Oranges.
• Both Cranberry Juice Cocktail and Navel Oranges offer comparable quantities of Carbohydrate per five ounces.
• Both Cranberry Juice Cocktail as well as Raw Navel Oranges provide inadequate amounts of Energy and Protein in five ounces.