Comparing Nutrients in 100 calories Oranges VS Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium

Weight per 100 calories

• Oranges: 213g
• Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium: 222g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 100 calories - Oranges or Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium?

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium	2%	2%	96%

Macro Nutrients

	Oranges	Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.26g	0.27% 0.27g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.032g	0.014% 0.004g	32g per day for Men 19-50 years
Omega 3	0.93% 0.015g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.038g	0.013% 0.002g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.2% 25g	18.6% 24.2g	130g per day for Men 19-50 years
Sugars	27.4% 20g	30% 21.8g	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	17.5% 12.7g	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	% 8.9g	g per day for Men 19-50 years
Sucrose	NA	% 0.22g	g per day for Men 19-50 years
Fiber	13.4% 5.1g	0.58% 0.22g	38g per day for Men 19-50 years
Protein	3.57% 2g	1.07% 0.6g	56g per day for Men 19-50 years

Vitamins

	Oranges	Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium	Recommended Dietary Allowance
Vitamin A	2.6% 23.4μg	0.25% 2.22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.4% 0.19mg	0.93% 0.011mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.55% 0.085mg	2.56% 0.033mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.75% 0.6mg	1.3% 0.21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.8% 0.13mg	3.08% 0.04mg	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	16% 64μg	10% 40μg	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	126% 113mg	77.8% 70mg	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	2.55% 0.38mg	0.15% 0.022mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium	Recommended Dietary Allowance
Calcium	8.5% 85mg	4.22% 42.2mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.096mg	3.95% 0.036mg	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	2.66% 0.21mg	2.22% 0.18mg	8mg per day for Men 19-50 years
Magnesium	5.07% 21.3mg	2.65% 11mg	420mg per day for Men 19-50 years
Manganese	2.3% 0.053mg	6.47% 0.15mg	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	4.26% 29.8mg	2.54% 17.8mg	700mg per day for Men 19-50 years
Potassium	11.3% 385mg	4.97% 169mg	3400mg per day for Men 19-50 years
Selenium	1.93% 1.06μg	0.4% 0.22μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.89% 13.3mg	1500mg per day for Men 19-50 years
Zinc	1.35% 0.15mg	1% 0.11mg	11mg per day for Men 19-50 years
Water	5% 185g	5.32% 197g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Oranges vs Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium:

• Raw Oranges have 10.5 times more Vitamin A, 16.7 times more Vitamin B1, 2.6 times more Vitamin B2, 2.9 times more Vitamin B3, 3.2 times more Vitamin B6, 1.6 times more Vitamin B9, 1.6 times more Vitamin C and 17.2 times more Vitamin E than Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium.
• Both Raw Oranges as well as Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Oranges vs Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium:

• Raw Oranges have 2 times more Calcium, 2.7 times more Copper, 1.9 times more Magnesium, 1.7 times more Phosphorus, 2.3 times more Potassium, 4.8 times more Selenium and 1.3 times more Zinc than Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium.
• While Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium contains 2.8 times more Manganese than Raw Oranges.
• Both Raw Oranges and Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium have similar amounts of Iron and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Oranges have 23 times more Fiber and 3.3 times more Protein than Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium.
• Both Raw Oranges and Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium have similar amounts of Energy, Carbohydrate and Sugars per 100 kcal.
• Both Raw Oranges as well as Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.