Comparing Nutrients in 7 ounces Sweetened Dried Cranberries VS Fresh Orange juice

Macros Ratio

	Protein	Fat	Carbs
Sweetened Dried Cranberries	0%	3%	97%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Sweetened Dried Cranberries	Fresh Orange juice	Recommended Dietary Allowance
Energy	21% 611kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	2.23% 2.16g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.17g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	2.85% 0.046g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	1.86% 0.32g	0.34% 0.058g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	126% 164g	16% 20.6g	130g per day for Men 19-50 years
Sugars	199% 144g	23% 16.7g	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	74% 53.6g	5.8% 4.2g	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	% 59g	% 3.6g	g per day for Men 19-50 years
Sucrose	% 31.4g	% 8.2g	g per day for Men 19-50 years
Fiber	27.7% 10.5g	1.04% 0.4g	38g per day for Men 19-50 years
Protein	0.6% 0.34g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Sweetened Dried Cranberries	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.15% 0.026mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.27% 0.056mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.54% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.8% 0.075mg	6.1% 0.079mg	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	0% 0μg	15% 59.5μg	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	0.44% 0.4mg	110% 99mg	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	27.8% 4.17mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.6% 15μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Dried Cranberries	Fresh Orange juice	Recommended Dietary Allowance
Calcium	1.8% 18mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	9.7% 0.087mg	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	9.67% 0.77mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	1.9% 7.94mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	15.5% 0.36mg	1.2% 0.028mg	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	2.27% 16mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	2.86% 97mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	0.85% 31.3g	4.74% 175g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweetened Dried Cranberries VS Fresh Orange juice per 7 oz

Compare the macro and micronutrient content in 7 oz of Sweetened Dried Cranberries versus 7 oz of Fresh Orange juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Sweetened Dried Cranberries vs Fresh Orange juice:

• 7 ounces of Sweetened Dried Cranberries have 1.4 times more Vitamin B3, 52.5 times more Vitamin E and 76 times more Vitamin K than Fresh Orange juice.
• While 7 oz of Raw Orange juice contain 6.9 times more Vitamin B1, more Vitamin B9 and 250 times more Vitamin C than Sweetened Dried Cranberries.
• Both Sweetened Dried Cranberries and Fresh Orange juice provide similar amounts of Vitamin B2 and Vitamin B6 per seven ounces.
• 7 ounces of Sweetened Dried Cranberries have insufficient amounts of Vitamin B1, Vitamin B9 and Vitamin C
• 7 ounces of Fresh Orange juice have insufficient amounts of Vitamin E and Vitamin K
• Both Sweetened Dried Cranberries as well as Raw Orange juice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Sweetened Dried Cranberries vs Fresh Orange juice:

• 7 ounces of Sweetened Dried Cranberries have 1.4 times more Copper, 2 times more Iron and 12.9 times more Manganese than Fresh Orange juice.
• While 7 oz of Raw Orange juice contain 2.8 times more Magnesium, 2.1 times more Phosphorus, 4.1 times more Potassium and 5.6 times more Water than Sweetened Dried Cranberries.
• 7 ounces of Sweetened Dried Cranberries lack sufficient amounts of Magnesium, Phosphorus and Potassium
• 7 ounces of Fresh Orange juice lack sufficient amounts of Manganese
• Both Sweetened Dried Cranberries as well as Raw Orange juice lack sufficient amounts of Calcium, Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sweetened Dried Cranberries have 6.8 times more Energy, 8 times more Carbohydrate, 8.6 times more Sugars, 12.7 times more Fructose and 26.5 times more Fiber than Fresh Orange juice.
• 7 ounces of Fresh Orange juice provide inadequate amounts of Energy and Fiber
• Both Sweetened Dried Cranberries as well as Raw Orange juice provide inadequate amounts of Omega 3, Omega 6 and Protein in seven ounces.