Comparing Nutrients in 7 ounces Navel Oranges VS Cran Grape OCEAN SPRAY

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Cran Grape OCEAN SPRAY	2%	0%	98%

Macro Nutrients

	Navel Oranges	Cran Grape OCEAN SPRAY	Recommended Dietary Allowance
Energy	3.35% 97kcal	3.7% 107kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.006% 0.002g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.68% 2mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	20% 26g	130g per day for Men 19-50 years
Sugars	23.3% 17g	34.5% 25g	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	10.4% 7.54g	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	% 7.14g	g per day for Men 19-50 years
Sucrose	% 8.5g	% 10.3g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	3.13% 1.2g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	0.74% 0.42g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Cran Grape 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	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	0.32% 0.052mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	NA	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	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	130% 117mg	62% 55.8mg	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	2% 0.3mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Cran Grape OCEAN SPRAY	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	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	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	2.93% 0.067mg	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	0.57% 3.97mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	0.64% 22mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	0.54% 0.06mg	11mg per day for Men 19-50 years
Water	4.6% 171g	4.64% 172g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Cran Grape OCEAN SPRAY per 7 oz

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

Lets compare vitamin content per 7 ounces of Navel Oranges vs Cran Grape OCEAN SPRAY:

• 7 ounces of Navel Oranges have more Vitamin B1, more Vitamin B2, 16.3 times more Vitamin B3, more Vitamin B6, 8.5 times more Vitamin B9 and 2.1 times more Vitamin C than Cran Grape OCEAN SPRAY.
• 7 ounces of Cran Grape OCEAN SPRAY have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9
• Both Raw Navel Oranges as well as Cran Grape OCEAN SPRAY have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Cran Grape OCEAN SPRAY:

• 7 ounces of Navel Oranges have 14.3 times more Calcium, 4.3 times more Copper, 11 times more Magnesium, 11.5 times more Phosphorus and 15.1 times more Potassium than Cran Grape OCEAN SPRAY.
• Both Navel Oranges and Cran Grape OCEAN SPRAY contain similar levels of Water per seven ounces.
• 7 ounces of Cran Grape OCEAN SPRAY lack sufficient amounts of Calcium, Copper, Magnesium, Phosphorus and Potassium
• Both Raw Navel Oranges as well as Cran Grape OCEAN SPRAY lack sufficient amounts of Iron, Manganese, Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 3.7 times more Fiber than Cran Grape OCEAN SPRAY.
• While 7 oz of Cran Grape OCEAN SPRAY contain 1.5 times more Sugars and 1.7 times more Fructose than Raw Navel Oranges.
• Both Navel Oranges and Cran Grape OCEAN SPRAY offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Cran Grape OCEAN SPRAY provide inadequate amounts of Fiber
• Both Raw Navel Oranges as well as Cran Grape OCEAN SPRAY provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in seven ounces.