Comparing Nutrients in 7 ounces Light Cranberry OCEAN SPRAY VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Light Cranberry OCEAN SPRAY	4%	0%	96%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Light Cranberry OCEAN SPRAY	Navel Oranges	Recommended Dietary Allowance
Energy	1.3% 37.7kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	0.02% 0.02g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.025% 0.008g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	NA	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	NA	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.2% 9.37g	19% 25g	130g per day for Men 19-50 years
Sugars	11% 7.88g	23.3% 17g	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	4.8% 3.47g	6.16% 4.47g	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	% 3.57g	% 3.9g	g per day for Men 19-50 years
Sucrose	% 0.4g	% 8.5g	g per day for Men 19-50 years
Fiber	3.66% 1.4g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	0.78% 0.44g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Light Cranberry OCEAN SPRAY	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.32% 0.052mg	5.27% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	12% 0.16mg	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	NA	17% 67.5μg	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	1.76% 1.6mg	130% 117mg	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	0% 0mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Light Cranberry OCEAN SPRAY	Navel Oranges	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	3.3% 0.03mg	8.6% 0.077mg	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	1.74% 0.14mg	3.22% 0.26mg	8mg per day for Men 19-50 years
Magnesium	0.47% 2mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	NA	2.5% 0.058mg	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	0.28% 2mg	6.52% 45.6mg	700mg per day for Men 19-50 years
Potassium	2.2% 75.4mg	9.7% 329mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	0.36% 0.04mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	5.1% 189g	4.6% 171g	3700g per day for Men 19-50 years

Nutrient Comparison: Light Cranberry OCEAN SPRAY VS Navel Oranges per 7 oz

Compare the macro and micronutrient content in 7 oz of Light Cranberry OCEAN SPRAY versus 7 oz of Navel Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Light Cranberry OCEAN SPRAY vs Navel Oranges:

• 7 oz of Raw Navel Oranges contain more Vitamin B1, more Vitamin B2, 16.3 times more Vitamin B3, more Vitamin B6 and 73.9 times more Vitamin C than Light Cranberry OCEAN SPRAY.
• 7 ounces of Light Cranberry OCEAN SPRAY have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin C
• Both Light Cranberry OCEAN SPRAY as well as Raw Navel Oranges have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Light Cranberry OCEAN SPRAY vs Navel Oranges:

• 7 oz of Raw Navel Oranges contain 14.3 times more Calcium, 2.6 times more Copper, 11 times more Magnesium, 23 times more Phosphorus and 4.4 times more Potassium than Light Cranberry OCEAN SPRAY.
• Both Light Cranberry OCEAN SPRAY and Navel Oranges contain similar levels of Water per seven ounces.
• 7 ounces of Light Cranberry OCEAN SPRAY lack sufficient amounts of Calcium, Copper, Magnesium, Phosphorus and Potassium
• Both Light Cranberry OCEAN SPRAY as well as Raw Navel Oranges lack sufficient amounts of Iron, Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Navel Oranges contain 2.7 times more Carbohydrate, 2.1 times more Sugars, 1.3 times more Fructose and 3.1 times more Fiber than Light Cranberry OCEAN SPRAY.
• 7 ounces of Light Cranberry OCEAN SPRAY provide inadequate amounts of Fiber
• Both Light Cranberry OCEAN SPRAY as well as Raw Navel Oranges provide inadequate amounts of Energy and Protein in seven ounces.