Comparing Nutrients in 5 ounces Navel Oranges VS Cranberry Juice Cocktail

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Cranberry Juice Cocktail	0%	6%	94%

Macro Nutrients

	Navel Oranges	Cranberry Juice Cocktail	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	2.54% 73.7kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.5% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	NA	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	NA	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	13.7% 17.8g	13.4% 17.4g	130g per day for Men 19-50 years
Sugars	16.6% 12g	22.3% 16g	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	4.4% 3.2g	10% 7.33g	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	% 2.8g	% 8.05g	g per day for Men 19-50 years
Sucrose	% 6.07g	% 0.78g	g per day for Men 19-50 years
Fiber	8.2% 3.1g	NA	38g per day for Men 19-50 years
Protein	2.3% 1.3g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Cranberry Juice Cocktail	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.03% 0.096mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	0.22% 0.035mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	1.36% 0.068mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	0% 0mg	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	12% 48μg	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	93% 83.8mg	52.8% 47.5mg	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	1.4% 0.21mg	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

	Navel Oranges	Cranberry Juice Cocktail	Recommended Dietary Allowance
Calcium	6.1% 61mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	2.36% 0.021mg	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	2.3% 0.18mg	0.71% 0.057mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	0.34% 1.4mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	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	4.66% 32.6mg	0.2% 1.4mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	0.79% 27mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	0.26% 0.028mg	11mg per day for Men 19-50 years
Water	3.3% 122g	3.35% 124g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Cranberry Juice Cocktail per 5 oz

Compare the macro and micronutrient content in 5 oz of Navel Oranges versus 5 oz of Cranberry Juice Cocktail to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Navel Oranges vs Cranberry Juice Cocktail:

• 5 ounces of Navel Oranges have more Vitamin B1, more Vitamin B2, 17 times more Vitamin B3, 5.4 times more Vitamin B5, more Vitamin B6 and 1.8 times more Vitamin C than Cranberry Juice Cocktail.
• 5 ounces of Cranberry Juice Cocktail have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6

Comparing minerals per 5 ounces for Navel Oranges vs Cranberry Juice Cocktail:

• 5 ounces of Navel Oranges have 14.3 times more Calcium, 2.6 times more Copper, 11 times more Magnesium, 23 times more Phosphorus and 8.7 times more Potassium than Cranberry Juice Cocktail.
• While 5 oz of Cranberry Juice Cocktail contain 2.1 times more Manganese than Raw Navel Oranges.
• Both Navel Oranges and Cranberry Juice Cocktail contain similar levels of Water per five ounces.
• 5 ounces of Navel Oranges lack sufficient amounts of Manganese
• 5 ounces of Cranberry Juice Cocktail lack sufficient amounts of Calcium, Copper, Magnesium, Phosphorus and Potassium
• Both Raw Navel Oranges as well as Cranberry Juice Cocktail lack sufficient amounts of Iron and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Cranberry Juice Cocktail contain 1.3 times more Sugars and 2.3 times more Fructose than Raw Navel Oranges.
• Both Navel Oranges and Cranberry Juice Cocktail offer comparable quantities of Carbohydrate per five ounces.
• Both Raw Navel Oranges as well as Cranberry Juice Cocktail provide inadequate amounts of Energy and Protein in five ounces.