Comparing Nutrients in 7 ounces Valencia Oranges VS Cranberry sauce, whole, canned, OCEAN SPRAY

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cranberry sauce, whole, canned, OCEAN SPRAY	2%	0%	98%

Macro Nutrients

	Valencia Oranges	Cranberry sauce, whole, canned, OCEAN SPRAY	Recommended Dietary Allowance
Energy	3.35% 97kcal	11% 314kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.1% 0.099g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.043% 0.014g	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	61.7% 80g	130g per day for Men 19-50 years
Sugars	NA	85.7% 62g	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	26.6% 19.2g	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	NA	% 34g	g per day for Men 19-50 years
Sucrose	NA	% 0.2g	g per day for Men 19-50 years
Fiber	13% 4.96g	6.27% 2.4g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	2.66% 1.5g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cranberry sauce, whole, canned, OCEAN SPRAY	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	NA	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	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	107% 96mg	2.2% 2mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cranberry sauce, whole, canned, OCEAN SPRAY	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	3.75% 0.034mg	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	4.96% 0.4mg	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	5.18% 0.12mg	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	1.23% 41.7mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.66% 9.92mg	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	3.15% 116g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Cranberry sauce, whole, canned, OCEAN SPRAY per 7 oz

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

Lets compare vitamin content per 7 ounces of Valencia Oranges vs Cranberry sauce, whole, canned, OCEAN SPRAY:

• 7 ounces of Valencia Oranges have 48.5 times more Vitamin C than Cranberry sauce, whole, canned, OCEAN SPRAY.
• 7 ounces of Cranberry sauce, whole, canned, OCEAN SPRAY have insufficient amounts of Vitamin C
• Both Raw Valencia Oranges as well as Cranberry sauce, whole, canned, OCEAN SPRAY have insufficient amounts of Vitamin A in seven ounces.

Comparing minerals per 7 ounces for Valencia Oranges vs Cranberry sauce, whole, canned, OCEAN SPRAY:

• 7 ounces of Valencia Oranges have 13.3 times more Calcium, 2.2 times more Copper, 5 times more Magnesium, 4.3 times more Phosphorus, 8.5 times more Potassium and 1.5 times more Water than Cranberry sauce, whole, canned, OCEAN SPRAY.
• While 7 oz of Cranberry sauce, whole, canned, OCEAN SPRAY contain 2.2 times more Iron and 2.6 times more Manganese than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges lack sufficient amounts of Iron and Manganese
• 7 ounces of Cranberry sauce, whole, canned, OCEAN SPRAY lack sufficient amounts of Calcium, Copper, Magnesium, Phosphorus and Potassium
• Both Raw Valencia Oranges as well as Cranberry sauce, whole, canned, OCEAN SPRAY lack sufficient amounts of Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Valencia Oranges have 2.1 times more Fiber than Cranberry sauce, whole, canned, OCEAN SPRAY.
• While 7 oz of Cranberry sauce, whole, canned, OCEAN SPRAY contain 3.2 times more Energy and 3.4 times more Carbohydrate than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges provide inadequate amounts of Energy
• Both Raw Valencia Oranges as well as Cranberry sauce, whole, canned, OCEAN SPRAY provide inadequate amounts of Protein in seven ounces.