Comparing Nutrients in 5 ounces Navel Oranges VS Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium	2%	2%	96%

Macro Nutrients

	Navel Oranges	Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	2.2% 63.8kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	0.009% 0.003g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	0.008% 0.001g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.7% 17.8g	12% 15.5g	130g per day for Men 19-50 years
Sugars	16.6% 12g	19% 14g	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	11% 8.08g	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	% 5.67g	g per day for Men 19-50 years
Sucrose	% 6.07g	% 0.14g	g per day for Men 19-50 years
Fiber	8.2% 3.1g	0.37% 0.14g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	0.68% 0.38g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.03% 0.096mg	0.59% 0.007mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	1.64% 0.021mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	0.83% 0.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	1.96% 0.026mg	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	6.38% 25.5μg	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	93% 83.8mg	49.6% 44.7mg	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	1.4% 0.21mg	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium	Recommended Dietary Allowance
Calcium	6.1% 61mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	2.5% 0.023mg	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	1.4% 0.11mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	1.7% 7.1mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	4.13% 0.095mg	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	1.6% 11.3mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	3.17% 108mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	0.64% 0.071mg	11mg per day for Men 19-50 years
Water	3.3% 122g	3.4% 126g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium per 5 oz

Compare the macro and micronutrient content in 5 oz of Navel Oranges versus 5 oz of Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Navel Oranges vs Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium:

• 5 ounces of Navel Oranges have 13.6 times more Vitamin B1, 3.4 times more Vitamin B2, 4.5 times more Vitamin B3, 4.4 times more Vitamin B6, 1.9 times more Vitamin B9 and 1.9 times more Vitamin C than Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium.
• 5 ounces of Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B6
• Both Raw Navel Oranges as well as Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Navel Oranges vs Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium:

• 5 ounces of Navel Oranges have 2.3 times more Calcium, 2.4 times more Copper, 2.2 times more Magnesium, 2.9 times more Phosphorus and 2.2 times more Potassium than Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium.
• While 5 oz of Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium contain 2.3 times more Manganese than Raw Navel Oranges.
• Both Navel Oranges and Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium contain similar levels of Water per five ounces.
• 5 ounces of Navel Oranges lack sufficient amounts of Manganese
• 5 ounces of Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium lack sufficient amounts of Calcium, Copper, Magnesium and Phosphorus
• Both Raw Navel Oranges as well as Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium lack sufficient amounts of Iron, Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Navel Oranges have 22 times more Fiber than Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium.
• While 5 oz of Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium contain 2.5 times more Fructose than Raw Navel Oranges.
• Both Navel Oranges and Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium offer comparable quantities of Carbohydrate and Sugars per five ounces.
• 5 ounces of Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium provide inadequate amounts of Fiber
• Both Raw Navel Oranges as well as Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in five ounces.