Comparing Nutrients in 5 ounces Florida Oranges VS Canned Cranberry-orange Relish

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Canned Cranberry-orange Relish	1%	0%	99%

Macro Nutrients

	Florida Oranges	Canned Cranberry-orange Relish	Recommended Dietary Allowance
Energy	2.25% 65.2kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.053% 0.017g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	NA	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.6% 16.4g	50.4% 65.5g	130g per day for Men 19-50 years
Sugars	18% 13g	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	8.95% 3.4g	0% 0g	38g per day for Men 19-50 years
Protein	1.77% 0.99g	0.76% 0.43g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Canned Cranberry-orange Relish	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	0.63% 5.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	3.54% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	2.2% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	0.89% 0.14mg	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	5.56% 0.072mg	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	6.02% 24μg	NA	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	71% 63.8mg	28.3% 25.5mg	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	1.7% 0.26mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Canned Cranberry-orange Relish	Recommended Dietary Allowance
Calcium	6.1% 61mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	6.3% 0.057mg	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	1.35% 5.67mg	420mg per day for Men 19-50 years
Manganese	1.48% 0.034mg	NA	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	2.43% 17mg	1.6% 11.3mg	700mg per day for Men 19-50 years
Potassium	7.05% 240mg	1.6% 54mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	NA	11mg per day for Men 19-50 years
Water	3.34% 124g	2.04% 75.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Canned Cranberry-orange Relish per 5 oz

Compare the macro and micronutrient content in 5 oz of Florida Oranges versus 5 oz of Canned Cranberry-orange Relish to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Florida Oranges vs Canned Cranberry-orange Relish:

• 5 ounces of Florida Oranges have 3.3 times more Vitamin B1, 2 times more Vitamin B2, 4 times more Vitamin B3 and 2.5 times more Vitamin C than Canned Cranberry-orange Relish.
• 5 ounces of Canned Cranberry-orange Relish have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Raw Florida Oranges as well as Canned Cranberry-orange Relish have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Florida Oranges vs Canned Cranberry-orange Relish:

• 5 ounces of Florida Oranges have 3.9 times more Calcium, 2.5 times more Magnesium, 4.4 times more Potassium and 1.6 times more Water than Canned Cranberry-orange Relish.
• While 5 oz of Canned Cranberry-orange Relish contain 2.2 times more Iron and more Sodium than Raw Florida Oranges.
• Both Florida Oranges and Canned Cranberry-orange Relish contain similar levels of Copper per five ounces.
• 5 ounces of Florida Oranges lack sufficient amounts of Iron
• 5 ounces of Canned Cranberry-orange Relish lack sufficient amounts of Calcium, Magnesium and Potassium
• Both Raw Florida Oranges as well as Canned Cranberry-orange Relish lack sufficient amounts of Phosphorus in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Florida Oranges have more Fiber than Canned Cranberry-orange Relish.
• While 5 oz of Canned Cranberry-orange Relish contain 3.9 times more Energy and 4 times more Carbohydrate than Raw Florida Oranges.
• 5 ounces of Florida Oranges provide inadequate amounts of Energy
• 5 ounces of Canned Cranberry-orange Relish provide inadequate amounts of Fiber
• Both Raw Florida Oranges as well as Canned Cranberry-orange Relish provide inadequate amounts of Protein in five ounces.