Comparing Nutrients in 100 grams Sweetened Dried Cranberries VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Sweetened Dried Cranberries	0%	3%	97%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Sweetened Dried Cranberries	Canned Orange Juice	Recommended Dietary Allowance
Energy	10.6% 308kcal	1.62% 47kcal	2900kcal per day for Men 19-50 years
Fat	1.12% 1.1g	0.15% 0.15g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.088g	0.056% 0.018g	32g per day for Men 19-50 years
Omega 3	1.44% 0.023g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	0.16% 0.027g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.7% 82.8g	8.47% 11g	130g per day for Men 19-50 years
Sugars	100% 72.6g	12% 8.76g	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	37.2% 27g	3.35% 2.43g	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	% 29.7g	% 2.27g	g per day for Men 19-50 years
Sucrose	% 16g	% 4.06g	g per day for Men 19-50 years
Fiber	14% 5.3g	0.79% 0.3g	38g per day for Men 19-50 years
Protein	0.3% 0.17g	1.2% 0.68g	56g per day for Men 19-50 years

Vitamins

	Sweetened Dried Cranberries	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	1% 9μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.1% 0.013mg	3.25% 0.039mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.15% 0.028mg	1.6% 0.021mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.43% 0.55mg	1.26% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.6% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.92% 0.038mg	2.4% 0.031mg	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	0% 0μg	6% 24μg	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	0.22% 0.2mg	33.4% 30mg	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	14% 2.1mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.33% 7.6μg	0.083% 0.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Dried Cranberries	Canned Orange Juice	Recommended Dietary Allowance
Calcium	0.9% 9mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	7% 0.063mg	2.44% 0.022mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.78% 31.3μg	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	4.88% 0.39mg	1.25% 0.1mg	8mg per day for Men 19-50 years
Magnesium	0.95% 4mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	7.83% 0.18mg	0.91% 0.021mg	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	1.14% 8mg	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	1.44% 49mg	5.4% 184mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	0.18% 0.1μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	0.91% 0.1mg	0.36% 0.04mg	11mg per day for Men 19-50 years
Water	0.43% 15.8g	2.37% 87.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweetened Dried Cranberries VS Canned Orange Juice per 100 g

Compare the macro and micronutrient content in 100 g of Sweetened Dried Cranberries versus 100 g of Canned Orange Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Sweetened Dried Cranberries vs Canned Orange Juice:

• 100 grams of Sweetened Dried Cranberries have 1.3 times more Vitamin B2, 2.7 times more Vitamin B3, 1.2 times more Vitamin B6, 10.5 times more Vitamin E and 76 times more Vitamin K than Canned Orange Juice.
• While 100 g of Unsweetened Canned Orange Juice contain 3 times more Vitamin B1, more Vitamin B9 and 150.5 times more Vitamin C than Sweetened Dried Cranberries.
• 100 grams of Sweetened Dried Cranberries have insufficient amounts of Vitamin B1, Vitamin B9 and Vitamin C
• 100 grams of Canned Orange Juice have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• Both Sweetened Dried Cranberries as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Sweetened Dried Cranberries vs Canned Orange Juice:

• 100 grams of Sweetened Dried Cranberries have 2.9 times more Copper, 3.9 times more Iron and 8.6 times more Manganese than Canned Orange Juice.
• While 100 g of Unsweetened Canned Orange Juice contain 2.5 times more Magnesium, 2.1 times more Phosphorus, 3.8 times more Potassium and 5.6 times more Water than Sweetened Dried Cranberries.
• 100 grams of Sweetened Dried Cranberries lack sufficient amounts of Magnesium, Phosphorus and Potassium
• 100 grams of Canned Orange Juice lack sufficient amounts of Iron and Manganese
• Both Sweetened Dried Cranberries as well as Unsweetened Canned Orange Juice lack sufficient amounts of Calcium, Selenium and Zinc in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Sweetened Dried Cranberries have 6.6 times more Energy, 7.5 times more Carbohydrate, 8.3 times more Sugars, 11.1 times more Fructose and 17.7 times more Fiber than Canned Orange Juice.
• 100 grams of Canned Orange Juice provide inadequate amounts of Energy and Fiber
• Both Sweetened Dried Cranberries as well as Unsweetened Canned Orange Juice provide inadequate amounts of Omega 3, Omega 6 and Protein in 100 grams.