Comparing Nutrients in 7 ounces Oranges with Peel VS Sweetened Dried Cranberries

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Sweetened Dried Cranberries	0%	3%	97%

Macro Nutrients

	Oranges with Peel	Sweetened Dried Cranberries	Recommended Dietary Allowance
Energy	4.3% 125kcal	21% 611kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	2.23% 2.16g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	2.85% 0.046g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	1.86% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.7% 30.8g	126% 164g	130g per day for Men 19-50 years
Sugars	NA	199% 144g	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	74% 53.6g	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	% 59g	g per day for Men 19-50 years
Sucrose	NA	% 31.4g	g per day for Men 19-50 years
Fiber	23.5% 8.93g	27.7% 10.5g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	0.6% 0.34g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Sweetened Dried Cranberries	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	2.15% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	4.27% 0.056mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	6.8% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	5.8% 0.075mg	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	15% 59.5μg	0% 0μg	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	157% 141mg	0.44% 0.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	27.8% 4.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	12.6% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Sweetened Dried Cranberries	Recommended Dietary Allowance
Calcium	14% 139mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	14% 0.13mg	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	20% 1.6mg	9.67% 0.77mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	1.9% 7.94mg	420mg per day for Men 19-50 years
Manganese	NA	15.5% 0.36mg	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	6.24% 43.7mg	2.27% 16mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	2.86% 97mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	4.4% 163g	0.85% 31.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Sweetened Dried Cranberries per 7 oz

Compare the macro and micronutrient content in 7 oz of Oranges with Peel versus 7 oz of Sweetened Dried Cranberries to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Oranges with Peel vs Sweetened Dried Cranberries:

• 7 ounces of Oranges with Peel have 7.7 times more Vitamin B1, 1.8 times more Vitamin B2, 2.4 times more Vitamin B6, more Vitamin B9 and 355 times more Vitamin C than Sweetened Dried Cranberries.
• Both Oranges with Peel and Sweetened Dried Cranberries provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Sweetened Dried Cranberries have insufficient amounts of Vitamin B1, Vitamin B9 and Vitamin C
• Both Raw Oranges with Peel as well as Sweetened Dried Cranberries have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Oranges with Peel vs Sweetened Dried Cranberries:

• 7 ounces of Oranges with Peel have 7.8 times more Calcium, 2.1 times more Iron, 3.5 times more Magnesium, 2.8 times more Phosphorus, 4 times more Potassium and 5.2 times more Water than Sweetened Dried Cranberries.
• Both Oranges with Peel and Sweetened Dried Cranberries contain similar levels of Copper per seven ounces.
• 7 ounces of Sweetened Dried Cranberries lack sufficient amounts of Calcium, Magnesium, Phosphorus and Potassium
• Both Raw Oranges with Peel as well as Sweetened Dried Cranberries lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 7.6 times more Protein than Sweetened Dried Cranberries.
• While 7 oz of Sweetened Dried Cranberries contain 4.9 times more Energy and 5.3 times more Carbohydrate than Raw Oranges with Peel .
• Both Oranges with Peel and Sweetened Dried Cranberries offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Sweetened Dried Cranberries provide inadequate amounts of Protein
• Both Raw Oranges with Peel as well as Sweetened Dried Cranberries provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.