Comparing Nutrients in 5 ounces Cranberries VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Cranberries	4%	2%	94%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Cranberries	Navel Oranges	Recommended Dietary Allowance
Energy	2.25% 65.2kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.035% 0.011g	0.075% 0.024g	32g per day for Men 19-50 years
Omega 3	1.95% 0.031g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.047g	0.19% 0.033g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	13.7% 17.8g	130g per day for Men 19-50 years
Sugars	8.35% 6.05g	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	1.3% 0.95g	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	% 4.88g	% 2.8g	g per day for Men 19-50 years
Sucrose	% 0.23g	% 6.07g	g per day for Men 19-50 years
Fiber	13.4% 5.1g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	1.16% 0.65g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

	Cranberries	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.4% 0.017mg	8.03% 0.096mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.2% 0.028mg	5.56% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.89% 0.14mg	3.77% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.36% 0.42mg	7.4% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.2% 0.081mg	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	0.35% 1.4μg	12% 48μg	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	22% 20mg	93% 83.8mg	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	12.5% 1.87mg	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.9% 7.1μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cranberries	Navel Oranges	Recommended Dietary Allowance
Calcium	1.13% 11.3mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	8.8% 0.079mg	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	4.08% 0.33mg	2.3% 0.18mg	8mg per day for Men 19-50 years
Magnesium	2.02% 8.5mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	16.5% 0.38mg	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	2.23% 15.6mg	4.66% 32.6mg	700mg per day for Men 19-50 years
Potassium	3.34% 113mg	6.92% 235mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	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	1.16% 0.13mg	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

Lets compare vitamin content per 5 ounces of Cranberries vs Navel Oranges:

• Raw Cranberries have 8.8 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• While Raw Navel Oranges contain 4 times more Vitamin A, 5.7 times more Vitamin B1, 2.6 times more Vitamin B2, 4.2 times more Vitamin B3, 1.4 times more Vitamin B6, 34 times more Vitamin B9 and 4.2 times more Vitamin C than Raw Cranberries.
• Both Raw Cranberries and Raw Navel Oranges have similar amounts of Vitamin B5 per 5 oz.
• Both Raw Cranberries as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cranberries vs Navel Oranges:

• Raw Cranberries have 1.4 times more Copper, 1.8 times more Iron and 9.2 times more Manganese than Raw Navel Oranges.
• While Raw Navel Oranges contain 5.4 times more Calcium, 1.8 times more Magnesium, 2.1 times more Phosphorus and 2.1 times more Potassium than Raw Cranberries.
• Both Raw Cranberries and Raw Navel Oranges have similar amounts of Water per 5 oz.
• Both Raw Cranberries as well as Raw Navel Oranges have insufficient amounts of Selenium and Zinc in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Cranberries have 2.4 times more Omega 3 and 1.6 times more Fiber than Raw Navel Oranges.
• While Raw Navel Oranges contain 2 times more Sugars, 3.4 times more Fructose and 2 times more Protein than Raw Cranberries.
• Both Raw Cranberries and Raw Navel Oranges have similar amounts of Energy and Carbohydrate per 5 oz.
• Both Raw Cranberries as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.