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

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cranberry sauce, whole, canned, OCEAN SPRAY	2%	0%	98%

Macro Nutrients

	Valencia Oranges	Cranberry sauce, whole, canned, OCEAN SPRAY	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	7.72% 224kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.073% 0.071g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.031% 0.01g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	NA	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	44% 57.3g	130g per day for Men 19-50 years
Sugars	NA	61% 44.4g	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	NA	19% 13.7g	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	NA	% 24.2g	g per day for Men 19-50 years
Sucrose	NA	% 0.14g	g per day for Men 19-50 years
Fiber	9.33% 3.54g	4.48% 1.7g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	1.9% 1.06g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cranberry sauce, whole, canned, OCEAN SPRAY	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.43% 0.39mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	NA	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	14% 55.3μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	76.4% 68.7mg	1.57% 1.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cranberry sauce, whole, canned, OCEAN SPRAY	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	2.68% 0.024mg	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	1.6% 0.13mg	3.54% 0.28mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	0.67% 2.83mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	3.7% 0.085mg	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	3.44% 24mg	0.81% 5.67mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	0.88% 29.8mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	0.26% 0.028mg	11mg per day for Men 19-50 years
Water	3.3% 122g	2.25% 83.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Cranberry sauce, whole, canned, OCEAN SPRAY per 5 oz

Compare the macro and micronutrient content in 5 oz of Valencia Oranges versus 5 oz of Cranberry sauce, whole, canned, OCEAN SPRAY to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Valencia Oranges have 48.5 times more Vitamin C than Cranberry sauce, whole, canned, OCEAN SPRAY.
• 5 ounces of Cranberry sauce, whole, canned, OCEAN SPRAY have insufficient amounts of Vitamin C
• Both Raw Valencia Oranges as well as Cranberry sauce, whole, canned, OCEAN SPRAY have insufficient amounts of Vitamin A in five ounces.

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

• 5 ounces of Valencia Oranges have 13.3 times more Calcium, 2.2 times more Copper, 5 times more Magnesium, 4.3 times more Phosphorus, 8.5 times more Potassium and 1.5 times more Water than Cranberry sauce, whole, canned, OCEAN SPRAY.
• While 5 oz of Cranberry sauce, whole, canned, OCEAN SPRAY contain 2.2 times more Iron and 2.6 times more Manganese than Raw Valencia Oranges.
• 5 ounces of Valencia Oranges lack sufficient amounts of Iron and Manganese
• 5 ounces of Cranberry sauce, whole, canned, OCEAN SPRAY lack sufficient amounts of Calcium, Copper, Magnesium, Phosphorus and Potassium
• Both Raw Valencia Oranges as well as Cranberry sauce, whole, canned, OCEAN SPRAY lack sufficient amounts of Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Valencia Oranges have 2.1 times more Fiber than Cranberry sauce, whole, canned, OCEAN SPRAY.
• While 5 oz of Cranberry sauce, whole, canned, OCEAN SPRAY contain 3.2 times more Energy and 3.4 times more Carbohydrate than Raw Valencia Oranges.
• 5 ounces of Valencia Oranges provide inadequate amounts of Energy
• Both Raw Valencia Oranges as well as Cranberry sauce, whole, canned, OCEAN SPRAY provide inadequate amounts of Protein in five ounces.