Comparing Nutrients in 7 ounces Valencia Oranges VS Cran Pomegranate OCEAN SPRAY

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cran Pomegranate OCEAN SPRAY	1%	0%	99%

Macro Nutrients

	Valencia Oranges	Cran Pomegranate OCEAN SPRAY	Recommended Dietary Allowance
Energy	3.35% 97kcal	3.2% 93kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.02% 0.02g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.006% 0.002g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	NA	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.6g	19% 25g	130g per day for Men 19-50 years
Sugars	NA	33% 24g	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	12.6% 9.13g	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	% 8.73g	g per day for Men 19-50 years
Sucrose	NA	% 5.95g	g per day for Men 19-50 years
Fiber	13% 4.96g	3.13% 1.2g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	0.25% 0.14g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cran Pomegranate OCEAN SPRAY	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	0.32% 0.052mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	0% 0mg	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	19.3% 77.4μg	2% 7.94μg	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	107% 96mg	59.8% 53.8mg	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	NA	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cran Pomegranate OCEAN SPRAY	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	2% 0.018mg	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	2.23% 0.18mg	2.98% 0.24mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	0.47% 2mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	1.55% 0.036mg	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	4.8% 33.7mg	0.28% 2mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	0.64% 22mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	0.36% 0.04mg	11mg per day for Men 19-50 years
Water	4.63% 171g	4.67% 173g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Cran Pomegranate OCEAN SPRAY per 7 oz

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

Lets compare vitamin content per 7 ounces of Valencia Oranges vs Cran Pomegranate OCEAN SPRAY:

• 7 ounces of Valencia Oranges have more Vitamin B1, more Vitamin B2, more Vitamin B6, 9.8 times more Vitamin B9 and 1.8 times more Vitamin C than Cran Pomegranate OCEAN SPRAY.
• 7 ounces of Cran Pomegranate OCEAN SPRAY have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B6 and Vitamin B9
• Both Raw Valencia Oranges as well as Cran Pomegranate OCEAN SPRAY have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Valencia Oranges vs Cran Pomegranate OCEAN SPRAY:

• 7 ounces of Valencia Oranges have 20 times more Calcium, 4.1 times more Copper, 10 times more Magnesium, 17 times more Phosphorus and 16.3 times more Potassium than Cran Pomegranate OCEAN SPRAY.
• Both Valencia Oranges and Cran Pomegranate OCEAN SPRAY contain similar levels of Water per seven ounces.
• 7 ounces of Cran Pomegranate OCEAN SPRAY lack sufficient amounts of Calcium, Copper, Magnesium, Phosphorus and Potassium
• Both Raw Valencia Oranges as well as Cran Pomegranate OCEAN SPRAY lack sufficient amounts of Iron, Manganese and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Valencia Oranges have 4.2 times more Fiber than Cran Pomegranate OCEAN SPRAY.
• Both Valencia Oranges and Cran Pomegranate OCEAN SPRAY offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Cran Pomegranate OCEAN SPRAY provide inadequate amounts of Fiber
• Both Raw Valencia Oranges as well as Cran Pomegranate OCEAN SPRAY provide inadequate amounts of Energy and Protein in seven ounces.