Comparing Nutrients in 5 ounces Cranberry sauce, jellied, canned, OCEAN SPRAY VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Cranberry sauce, jellied, canned, OCEAN SPRAY	3%	0%	97%
Oranges	7%	2%	91%

Macro Nutrients

	Cranberry sauce, jellied, canned, OCEAN SPRAY	Oranges	Recommended Dietary Allowance
Energy	7.82% 227kcal	2.3% 66.6kcal	2900kcal per day for Men 19-50 years
Fat	0.058% 0.057g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	0.031% 0.01g	0.066% 0.021g	32g per day for Men 19-50 years
Omega 3	NA	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	NA	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.3% 57.6g	13% 16.7g	130g per day for Men 19-50 years
Sugars	63% 45.6g	18.3% 13.3g	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	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	% 25.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.14g	NA	g per day for Men 19-50 years
Fiber	3.73% 1.4g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	2.66% 1.5g	2.38% 1.33g	56g per day for Men 19-50 years

Vitamins

	Cranberry sauce, jellied, canned, OCEAN SPRAY	Oranges	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	1.73% 15.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	6.54% 0.085mg	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	10.6% 42.5μg	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	1.57% 1.4mg	83.8% 75.4mg	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	1.7% 0.26mg	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 sauce, jellied, canned, OCEAN SPRAY	Oranges	Recommended Dietary Allowance
Calcium	0.43% 4.25mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	5.5% 0.05mg	7.1% 0.064mg	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	11% 0.88mg	1.77% 0.14mg	8mg per day for Men 19-50 years
Magnesium	0.67% 2.83mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	5.24% 0.12mg	1.54% 0.035mg	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	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	1.4% 48mg	7.55% 257mg	3400mg per day for Men 19-50 years
Selenium	NA	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	0.39% 0.043mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	2.23% 82.5g	3.32% 123g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cranberry sauce, jellied, canned, OCEAN SPRAY vs Oranges:

• Raw Oranges contain 5.5 times more Vitamin A and 53.2 times more Vitamin C than Cranberry sauce, jellied, canned, OCEAN SPRAY.

Comparing minerals per 5 ounces for Cranberry sauce, jellied, canned, OCEAN SPRAY vs Oranges:

• Cranberry sauce, jellied, canned, OCEAN SPRAY has 6.2 times more Iron and 3.4 times more Manganese than Raw Oranges.
• While Raw Oranges contain 13.3 times more Calcium, 1.3 times more Copper, 5 times more Magnesium, 3.5 times more Phosphorus, 5.3 times more Potassium and 1.5 times more Water than Cranberry sauce, jellied, canned, OCEAN SPRAY.
• Both Cranberry sauce, jellied, canned, OCEAN SPRAY as well as Raw Oranges have insufficient amounts of Zinc in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cranberry sauce, jellied, canned, OCEAN SPRAY has 3.4 times more Energy, 3.5 times more Carbohydrate and 3.4 times more Sugars than Raw Oranges.
• While Raw Oranges contain 2.4 times more Fiber than Cranberry sauce, jellied, canned, OCEAN SPRAY.
• Both Cranberry sauce, jellied, canned, OCEAN SPRAY and Raw Oranges have similar amounts of Protein per 5 oz.
• Both Cranberry sauce, jellied, canned, OCEAN SPRAY as well as Raw Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.