Comparing Nutrients in 5 ounces Canned Cranberry Sauce sweetened VS Fresh Orange juice

Macros Ratio

	Protein	Fat	Carbs
Canned Cranberry Sauce sweetened	2%	1%	97%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Canned Cranberry Sauce sweetened	Fresh Orange juice	Recommended Dietary Allowance
Energy	7.77% 225kcal	2.2% 63.8kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.031% 0.01g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.16% 0.027g	0.24% 0.041g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44% 57.3g	11.3% 14.7g	130g per day for Men 19-50 years
Sugars	62% 45g	16.4% 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	19% 14g	4.14% 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	% 24.7g	% 2.57g	g per day for Men 19-50 years
Sucrose	% 0.14g	% 5.87g	g per day for Men 19-50 years
Fiber	4.1% 1.56g	0.75% 0.28g	38g per day for Men 19-50 years
Protein	2.28% 1.28g	1.77% 0.99g	56g per day for Men 19-50 years

Vitamins

	Canned Cranberry Sauce sweetened	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	1.57% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.77% 0.021mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	3.27% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.89% 0.14mg	3.54% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.4% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.53% 0.02mg	4.36% 0.057mg	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	10.6% 42.5μg	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	1.57% 1.4mg	78.7% 71mg	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	8.8% 1.3mg	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Cranberry Sauce sweetened	Fresh Orange juice	Recommended Dietary Allowance
Calcium	0.43% 4.25mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	4.1% 0.037mg	6.93% 0.062mg	0.9mg per day for Men 19-50 years
Fluoride	0.067% 2.7μg	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	7.26% 0.58mg	3.54% 0.28mg	8mg per day for Men 19-50 years
Magnesium	0.67% 2.83mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	4.5% 0.1mg	0.86% 0.02mg	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	0.81% 5.67mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	1.17% 39.7mg	8.34% 283mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	0.39% 0.043mg	0.64% 0.071mg	11mg per day for Men 19-50 years
Water	2.24% 83g	3.4% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Cranberry Sauce sweetened VS Fresh Orange juice per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Cranberry Sauce sweetened versus 5 oz of Fresh Orange juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Cranberry Sauce sweetened vs Fresh Orange juice:

• 5 ounces of Canned Cranberry Sauce sweetened have 23.3 times more Vitamin E than Fresh Orange juice.
• While 5 oz of Raw Orange juice contain 6 times more Vitamin B1, 1.4 times more Vitamin B2, 4 times more Vitamin B3, 2.9 times more Vitamin B6, 30 times more Vitamin B9 and 50 times more Vitamin C than Canned Cranberry Sauce sweetened.
• 5 ounces of Canned Cranberry Sauce sweetened have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• 5 ounces of Fresh Orange juice have insufficient amounts of Vitamin E
• Both Canned Cranberry Sauce sweetened as well as Raw Orange juice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Canned Cranberry Sauce sweetened vs Fresh Orange juice:

• 5 ounces of Canned Cranberry Sauce sweetened have 2.1 times more Iron and 5.2 times more Manganese than Fresh Orange juice.
• While 5 oz of Raw Orange juice contain 1.7 times more Copper, 5.5 times more Magnesium, 4.3 times more Phosphorus, 7.1 times more Potassium and 1.5 times more Water than Canned Cranberry Sauce sweetened.
• 5 ounces of Canned Cranberry Sauce sweetened lack sufficient amounts of Magnesium, Phosphorus and Potassium
• 5 ounces of Fresh Orange juice lack sufficient amounts of Manganese
• Both Canned Cranberry Sauce sweetened as well as Raw Orange juice lack sufficient amounts of Calcium, Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Cranberry Sauce sweetened have 3.5 times more Energy, 3.9 times more Carbohydrate, 3.8 times more Sugars, 4.6 times more Fructose and 5.5 times more Fiber than Fresh Orange juice.
• 5 ounces of Fresh Orange juice provide inadequate amounts of Energy and Fiber
• Both Canned Cranberry Sauce sweetened as well as Raw Orange juice provide inadequate amounts of Omega 3, Omega 6 and Protein in five ounces.