Comparing Nutrients in 7 ounces Valencia Oranges VS Ruby Red Cranberry OCEAN SPRAY

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Ruby Red Cranberry OCEAN SPRAY	1%	0%	99%

Macro Nutrients

	Valencia Oranges	Ruby Red Cranberry OCEAN SPRAY	Recommended Dietary Allowance
Energy	3.35% 97kcal	3.08% 89.3kcal	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	0.019% 0.006g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	0% 0g	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	17.7% 23g	130g per day for Men 19-50 years
Sugars	NA	30% 22g	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	6.57% 4.76g	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	% 4.56g	g per day for Men 19-50 years
Sucrose	NA	% 12g	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	Ruby Red Cranberry OCEAN SPRAY	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	5.3% 47.6μg	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	Ruby Red Cranberry OCEAN SPRAY	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	0.99% 9.92mg	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	0.99% 0.079mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	0.94% 3.97mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	0.52% 0.012mg	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	1.13% 7.94mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	2.28% 77.4mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.46% 22mg	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	4.73% 175g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Ruby Red Cranberry OCEAN SPRAY per 7 oz

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

Lets compare vitamin content per 7 ounces of Valencia Oranges vs Ruby Red Cranberry 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 Ruby Red Cranberry OCEAN SPRAY.
• While 7 oz of Ruby Red Cranberry OCEAN SPRAY contain 2 times more Vitamin A than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges have insufficient amounts of Vitamin A
• 7 ounces of Ruby Red Cranberry OCEAN SPRAY have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B6 and Vitamin B9
• Both Raw Valencia Oranges as well as Ruby Red Cranberry OCEAN SPRAY have insufficient amounts of Vitamin B3, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Valencia Oranges vs Ruby Red Cranberry OCEAN SPRAY:

• 7 ounces of Valencia Oranges have 8 times more Calcium, 4.1 times more Copper, 5 times more Magnesium, 4.3 times more Phosphorus and 4.6 times more Potassium than Ruby Red Cranberry OCEAN SPRAY.
• Both Valencia Oranges and Ruby Red Cranberry OCEAN SPRAY contain similar levels of Water per seven ounces.
• 7 ounces of Ruby Red Cranberry OCEAN SPRAY lack sufficient amounts of Calcium, Copper, Magnesium, Phosphorus and Potassium
• Both Raw Valencia Oranges as well as Ruby Red Cranberry 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 Ruby Red Cranberry OCEAN SPRAY.
• Both Valencia Oranges and Ruby Red Cranberry OCEAN SPRAY offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Ruby Red Cranberry OCEAN SPRAY provide inadequate amounts of Fiber
• Both Raw Valencia Oranges as well as Ruby Red Cranberry OCEAN SPRAY provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in seven ounces.