Comparing Nutrients in 7 ounces Cranberries VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Cranberries	4%	2%	94%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Cranberries	Florida Oranges	Recommended Dietary Allowance
Energy	3.15% 91kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	0.27% 0.26g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	0.05% 0.016g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	0.39% 0.065g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.3% 23.8g	17.6% 23g	130g per day for Men 19-50 years
Sugars	11.7% 8.47g	25% 18g	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	1.83% 1.33g	NA	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	% 6.83g	NA	g per day for Men 19-50 years
Sucrose	% 0.32g	NA	g per day for Men 19-50 years
Fiber	19% 7.14g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	1.63% 0.91g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Cranberries	Florida Oranges	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	2.43% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2% 0.024mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.25% 0.2mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.7% 0.11mg	7.8% 0.1mg	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	0.5% 2μg	8.43% 33.7μg	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	31% 27.8mg	99% 89.3mg	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	17.5% 2.6mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.27% 9.92μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cranberries	Florida Oranges	Recommended Dietary Allowance
Calcium	1.6% 16mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	12.3% 0.11mg	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	5.7% 0.46mg	2.23% 0.18mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	23% 0.53mg	2.07% 0.048mg	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	3.1% 22mg	3.4% 24mg	700mg per day for Men 19-50 years
Potassium	4.67% 159mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	1.62% 0.18mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	4.7% 173g	4.67% 173g	3700g per day for Men 19-50 years

Nutrient Comparison: Cranberries VS Florida Oranges per 7 oz

Compare the macro and micronutrient content in 7 oz of Cranberries versus 7 oz of Florida Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cranberries vs Florida Oranges:

• 7 ounces of Cranberries have 7.3 times more Vitamin E and more Vitamin K than Florida Oranges.
• While 7 oz of Raw Florida Oranges contain 8.3 times more Vitamin B1, 2 times more Vitamin B2, 4 times more Vitamin B3, 17 times more Vitamin B9 and 3.2 times more Vitamin C than Raw Cranberries.
• Both Cranberries and Florida Oranges provide similar amounts of Vitamin B5 and Vitamin B6 per seven ounces.
• 7 ounces of Cranberries have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9
• 7 ounces of Florida Oranges have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Cranberries as well as Raw Florida Oranges have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cranberries vs Florida Oranges:

• 7 ounces of Cranberries have 1.4 times more Copper, 2.6 times more Iron and 11.1 times more Manganese than Florida Oranges.
• While 7 oz of Raw Florida Oranges contain 5.4 times more Calcium, 1.7 times more Magnesium and 2.1 times more Potassium than Raw Cranberries.
• Both Cranberries and Florida Oranges contain similar levels of Water per seven ounces.
• 7 ounces of Cranberries lack sufficient amounts of Calcium and Magnesium
• 7 ounces of Florida Oranges lack sufficient amounts of Iron and Manganese
• Both Raw Cranberries as well as Raw Florida Oranges lack sufficient amounts of Phosphorus, Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cranberries have 1.5 times more Fiber than Florida Oranges.
• While 7 oz of Raw Florida Oranges contain 2.1 times more Sugars than Raw Cranberries.
• Both Cranberries and Florida Oranges offer comparable quantities of Carbohydrate per seven ounces.
• Both Raw Cranberries as well as Raw Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in seven ounces.

Frequently Asked Questions about Cranberries VS Florida Oranges

What are the health benefits of Cranberries compared to Florida Oranges?

Cranberries are rich in antioxidants, particularly flavonoids and vitamin C, which can help boost the immune system and reduce inflammation. They are also known for their potential to prevent urinary tract infections. Florida oranges, on the other hand, are a great source of vitamin C, which supports immune function and skin health. Both cranberries and Florida oranges offer unique health benefits, so including a variety of fruits in your diet can help ensure you get a wide range of nutrients.

Can I lose weight easier by eating more Cranberries or Florida Oranges?

Both cranberries and Florida oranges can be part of a healthy weight loss diet due to their low calorie and high fiber content. However, the key to weight loss is creating a calorie deficit, which means consuming fewer calories than your body needs. It's important to focus on overall dietary patterns, portion sizes, and physical activity levels rather than solely relying on specific foods. Incorporating a variety of fruits, vegetables, whole grains, and lean proteins into your diet can support weight loss in a healthy and sustainable way.

Should I eat more Cranberries or more Florida Oranges to gain more muscles while training consistently?

To gain more muscles while training consistently, it's important to focus on consuming an adequate amount of protein from plant-based sources. Both cranberries and Florida oranges are not particularly high in protein, so it would be beneficial to include more protein-rich plant foods such as legumes, tofu, tempeh, nuts, seeds, and whole grains in your diet to support muscle growth.

What is the environmental impact of producing Cranberries compared to Florida Oranges?

Cranberries have a lower environmental impact compared to Florida Oranges. Cranberries require less water, fertilizer, and pesticides to grow, making them a more sustainable option. Additionally, cranberries are typically grown in wetlands, which can help protect water quality and provide habitat for wildlife.