Comparing Nutrients in 7 ounces Navel Oranges VS Cranberry Juice Cocktail

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Cranberry Juice Cocktail	0%	6%	94%

Macro Nutrients

	Navel Oranges	Cranberry Juice Cocktail	Recommended Dietary Allowance
Energy	3.35% 97kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	NA	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	NA	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	23.3% 17g	31.2% 22.6g	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	6.16% 4.47g	14% 10.3g	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	% 3.9g	% 11.3g	g per day for Men 19-50 years
Sucrose	% 8.5g	% 1.1g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	NA	38g per day for Men 19-50 years
Protein	3.22% 1.8g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Cranberry Juice Cocktail	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	0.31% 0.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	1.9% 0.095mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	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	17% 67.5μg	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	130% 117mg	74% 66.5mg	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	2% 0.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Cranberry Juice Cocktail	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	3.3% 0.03mg	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	3.22% 0.26mg	0.99% 0.079mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	0.47% 2mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	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	6.52% 45.6mg	0.28% 2mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	1.1% 37.7mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	0.36% 0.04mg	11mg per day for Men 19-50 years
Water	4.6% 171g	4.7% 173g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Cranberry Juice Cocktail per 7 oz

Compare the macro and micronutrient content in 7 oz of Navel Oranges versus 7 oz of Cranberry Juice Cocktail to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Navel Oranges vs Cranberry Juice Cocktail:

• 7 ounces of Navel Oranges have more Vitamin B1, more Vitamin B2, 17 times more Vitamin B3, 5.4 times more Vitamin B5, more Vitamin B6 and 1.8 times more Vitamin C than Cranberry Juice Cocktail.
• 7 ounces of Cranberry Juice Cocktail have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6

Comparing minerals per 7 ounces for Navel Oranges vs Cranberry Juice Cocktail:

• 7 ounces of Navel Oranges have 14.3 times more Calcium, 2.6 times more Copper, 11 times more Magnesium, 23 times more Phosphorus and 8.7 times more Potassium than Cranberry Juice Cocktail.
• While 7 oz of Cranberry Juice Cocktail contain 2.1 times more Manganese than Raw Navel Oranges.
• Both Navel Oranges and Cranberry Juice Cocktail contain similar levels of Water per seven ounces.
• 7 ounces of Navel Oranges lack sufficient amounts of Manganese
• 7 ounces of Cranberry Juice Cocktail lack sufficient amounts of Calcium, Copper, Magnesium, Phosphorus and Potassium
• Both Raw Navel Oranges as well as Cranberry Juice Cocktail lack sufficient amounts of Iron and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cranberry Juice Cocktail contain 1.3 times more Sugars and 2.3 times more Fructose than Raw Navel Oranges.
• Both Navel Oranges and Cranberry Juice Cocktail offer comparable quantities of Carbohydrate per seven ounces.
• Both Raw Navel Oranges as well as Cranberry Juice Cocktail provide inadequate amounts of Energy and Protein in seven ounces.