Comparing Nutrients in 7 ounces Cranberries VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Cranberries	4%	2%	94%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Cranberries	Oranges with Peel	Recommended Dietary Allowance
Energy	3.15% 91kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	0.27% 0.26g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.05% 0.016g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.39% 0.065g	0.51% 0.087g	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	23.7% 30.8g	130g per day for Men 19-50 years
Sugars	11.7% 8.47g	NA	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	23.5% 8.93g	38g per day for Men 19-50 years
Protein	1.63% 0.91g	4.6% 2.58g	56g per day for Men 19-50 years

Vitamins

	Cranberries	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	2.87% 25.8μg	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	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.25% 0.2mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.7% 0.11mg	14% 0.18mg	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	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	31% 27.8mg	157% 141mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	17.5% 2.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.27% 9.92μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cranberries	Oranges with Peel	Recommended Dietary Allowance
Calcium	1.6% 16mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	12.3% 0.11mg	12.6% 0.11mg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	23% 0.53mg	NA	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	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	4.67% 159mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	1.62% 0.18mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	4.7% 173g	4.4% 163g	3700g per day for Men 19-50 years

Nutrient Comparison: Cranberries VS Oranges with Peel per 7 oz

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

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

• 7 oz of Raw Oranges with Peel contain 8.3 times more Vitamin B1, 2.5 times more Vitamin B2, 5 times more Vitamin B3, 1.6 times more Vitamin B6, 30 times more Vitamin B9 and 5.1 times more Vitamin C than Raw Cranberries.
• Both Cranberries and Oranges with Peel provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Cranberries have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9
• Both Raw Cranberries as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Cranberries vs Oranges with Peel :

• 7 oz of Raw Oranges with Peel contain 8.8 times more Calcium, 3.5 times more Iron, 2.3 times more Magnesium, 2 times more Phosphorus and 2.5 times more Potassium than Raw Cranberries.
• Both Cranberries and Oranges with Peel contain similar levels of Copper and Water per seven ounces.
• 7 ounces of Cranberries lack sufficient amounts of Calcium, Magnesium and Phosphorus
• Both Raw Cranberries as well as Raw Oranges with Peel lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Oranges with Peel contain 1.4 times more Energy, 1.3 times more Carbohydrate and 2.8 times more Protein than Raw Cranberries.
• Both Cranberries and Oranges with Peel offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Cranberries provide inadequate amounts of Energy and Protein
• Both Raw Cranberries as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Cranberries VS Oranges with Peel

What are the health benefits of Cranberries compared to Oranges with Peel ?

Cranberries are rich in antioxidants, vitamin C, and fiber, which can help support immune function, reduce inflammation, and promote digestive health. Oranges with peel also provide vitamin C and fiber, but the peel contains additional nutrients like flavonoids and essential oils that can further support heart health and digestion. Both are nutritious options, but cranberries may have more concentrated health benefits due to their high antioxidant content.

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

Both cranberries and oranges with peel can be part of a healthy weight loss diet due to their high fiber content and low calorie density. However, weight loss ultimately comes down to creating a calorie deficit, which means consuming fewer calories than your body needs. It's important to focus on a well-rounded diet that includes a variety of fruits, vegetables, whole grains, and plant-based proteins to support weight loss and overall health.

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

To gain more muscles while training consistently, it is important to focus on consuming a balanced diet that includes a variety of nutrient-dense foods. Both cranberries and oranges with peel can be beneficial for muscle growth due to their vitamin C content, which is important for collagen synthesis and muscle repair. However, oranges with peel may provide more overall nutrients and fiber compared to cranberries. Including a variety of fruits and vegetables in your diet, along with adequate protein intake, will support muscle growth and overall health.

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

Cranberries have a lower environmental impact compared to oranges with peel. Cranberries require less water, land, and resources to grow, making them a more sustainable option. Additionally, cranberries are typically grown in wetlands, which can help protect and preserve natural ecosystems.