Comparing Nutrients in 5 ounces Oranges with Peel VS Canned Cranberry Sauce sweetened

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Canned Cranberry Sauce sweetened	2%	1%	97%

Macro Nutrients

	Oranges with Peel	Canned Cranberry Sauce sweetened	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	7.77% 225kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.22% 0.21g	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	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	0.16% 0.027g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	44% 57.3g	130g per day for Men 19-50 years
Sugars	NA	62% 45g	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% 14g	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	% 24.7g	g per day for Men 19-50 years
Sucrose	NA	% 0.14g	g per day for Men 19-50 years
Fiber	16.8% 6.38g	4.1% 1.56g	38g per day for Men 19-50 years
Protein	3.3% 1.84g	2.28% 1.28g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Canned Cranberry Sauce sweetened	Recommended Dietary Allowance
Vitamin A	2.05% 18.4μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	1.77% 0.021mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	0.89% 0.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.36% 0.47mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	1.53% 0.02mg	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	10.6% 42.5μg	0.35% 1.4μg	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	112% 101mg	1.57% 1.4mg	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	8.8% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Canned Cranberry Sauce sweetened	Recommended Dietary Allowance
Calcium	9.92% 99mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	8.98% 0.081mg	4.1% 0.037mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.067% 2.7μg	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	14% 1.13mg	7.26% 0.58mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	0.67% 2.83mg	420mg per day for Men 19-50 years
Manganese	NA	4.5% 0.1mg	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	4.45% 31mg	0.81% 5.67mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	1.17% 39.7mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	0.39% 0.043mg	11mg per day for Men 19-50 years
Water	3.15% 117g	2.24% 83g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Canned Cranberry Sauce sweetened per 5 oz

Compare the macro and micronutrient content in 5 oz of Oranges with Peel versus 5 oz of Canned Cranberry Sauce sweetened to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Oranges with Peel vs Canned Cranberry Sauce sweetened:

• 5 ounces of Oranges with Peel have 6.7 times more Vitamin B1, 2.4 times more Vitamin B2, 5 times more Vitamin B3, 6.6 times more Vitamin B6, 30 times more Vitamin B9 and 71 times more Vitamin C than Canned Cranberry Sauce sweetened.
• 5 ounces of Canned Cranberry Sauce sweetened have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Oranges with Peel as well as Canned Cranberry Sauce sweetened have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Oranges with Peel vs Canned Cranberry Sauce sweetened:

• 5 ounces of Oranges with Peel have 23.3 times more Calcium, 2.2 times more Copper, 2 times more Iron, 7 times more Magnesium, 5.5 times more Phosphorus, 7 times more Potassium and 1.4 times more Water than Canned Cranberry Sauce sweetened.
• 5 ounces of Canned Cranberry Sauce sweetened lack sufficient amounts of Calcium, Magnesium, Phosphorus and Potassium
• Both Raw Oranges with Peel as well as Canned Cranberry Sauce sweetened lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oranges with Peel have 4.1 times more Fiber and 1.4 times more Protein than Canned Cranberry Sauce sweetened.
• While 5 oz of Canned Cranberry Sauce sweetened contain 2.5 times more Energy and 2.6 times more Carbohydrate than Raw Oranges with Peel .
• 5 ounces of Canned Cranberry Sauce sweetened provide inadequate amounts of Protein
• Both Raw Oranges with Peel as well as Canned Cranberry Sauce sweetened provide inadequate amounts of Omega 3 and Omega 6 in five ounces.