Comparing Nutrients in 7 ounces Navel Oranges VS Canned Cranberry Sauce sweetened

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Canned Cranberry Sauce sweetened	2%	1%	97%

Macro Nutrients

	Navel Oranges	Canned Cranberry Sauce sweetened	Recommended Dietary Allowance
Energy	3.35% 97kcal	11% 316kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.043% 0.014g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	0.22% 0.038g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	61.7% 80g	130g per day for Men 19-50 years
Sugars	23.3% 17g	87% 63g	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	26.7% 19.3g	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	% 34.5g	g per day for Men 19-50 years
Sucrose	% 8.5g	% 0.2g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	5.74% 2.2g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	3.2% 1.8g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Canned Cranberry Sauce sweetened	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	11.2% 0.13mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	3.2% 0.042mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	1.24% 0.2mg	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	2.14% 0.028mg	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	0.5% 2μg	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	2.2% 2mg	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	12.3% 1.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.3% 2.78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Canned Cranberry Sauce sweetened	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	5.73% 0.052mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.094% 3.77μg	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	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	0.94% 3.97mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	6.3% 0.14mg	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	1.13% 7.94mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	1.63% 55.6mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.66% 9.92mg	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	3.13% 116g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Navel Oranges vs Canned Cranberry Sauce sweetened:

• Raw Navel Oranges have 6 times more Vitamin A, 4.5 times more Vitamin B1, 2.4 times more Vitamin B2, 4.3 times more Vitamin B3, 5.6 times more Vitamin B6, 34 times more Vitamin B9 and 59.1 times more Vitamin C than Canned Cranberry Sauce sweetened.
• While Canned Cranberry Sauce sweetened contains 6.2 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Canned Cranberry Sauce sweetened have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Navel Oranges vs Canned Cranberry Sauce sweetened:

• Raw Navel Oranges have 14.3 times more Calcium, 1.5 times more Copper, 5.5 times more Magnesium, 5.8 times more Phosphorus, 5.9 times more Potassium and 1.5 times more Water than Canned Cranberry Sauce sweetened.
• While Canned Cranberry Sauce sweetened contains 3.2 times more Iron and 2.5 times more Manganese than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Canned Cranberry Sauce sweetened have insufficient amounts of Selenium and Zinc in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Navel Oranges have 2 times more Fiber than Canned Cranberry Sauce sweetened.
• While Canned Cranberry Sauce sweetened contains 3.2 times more Energy, 3.2 times more Carbohydrate, 3.7 times more Sugars and 4.3 times more Fructose than Raw Navel Oranges.
• Both Raw Navel Oranges and Canned Cranberry Sauce sweetened have similar amounts of Protein per 7 oz.
• Both Raw Navel Oranges as well as Canned Cranberry Sauce sweetened have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.