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

Weight per 100 calories

• Valencia Oranges: 204g
• 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 - Valencia Oranges or Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium?

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium	2%	2%	96%

Macro Nutrients

	Valencia 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	0.63% 0.61g	0.27% 0.27g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.014% 0.004g	32g per day for Men 19-50 years
Omega 3	2.04% 0.033g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.09g	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	18.7% 24.3g	18.6% 24.2g	130g per day for Men 19-50 years
Sugars	NA	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	3.8% 2.12g	1.07% 0.6g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium	Recommended Dietary Allowance
Vitamin A	2.72% 24.5μg	0.25% 2.22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.8% 0.18mg	0.93% 0.011mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.28% 0.082mg	2.56% 0.033mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.5% 0.56mg	1.3% 0.21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.9% 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	20% 79.6μg	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	110% 99mg	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	NA	0.15% 0.022mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	4.22% 42.2mg	1000mg per day for Men 19-50 years
Copper	8.4% 0.076mg	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	2.3% 0.18mg	2.22% 0.18mg	8mg per day for Men 19-50 years
Magnesium	4.86% 20.4mg	2.65% 11mg	420mg per day for Men 19-50 years
Manganese	2.04% 0.047mg	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	4.96% 34.7mg	2.54% 17.8mg	700mg per day for Men 19-50 years
Potassium	10.7% 365mg	4.97% 169mg	3400mg per day for Men 19-50 years
Selenium	NA	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	1.1% 0.12mg	1% 0.11mg	11mg per day for Men 19-50 years
Water	4.76% 176g	5.32% 197g	3700g per day for Men 19-50 years

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

• Raw Valencia Oranges have 11 times more Vitamin A, 16 times more Vitamin B1, 2.4 times more Vitamin B2, 2.7 times more Vitamin B3, 3.2 times more Vitamin B6, 2 times more Vitamin B9 and 1.4 times more Vitamin C than Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium.
• Both Raw Valencia Oranges as well as Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

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

• Raw Valencia Oranges have 1.9 times more Calcium, 2.1 times more Copper, 1.8 times more Magnesium, 2 times more Phosphorus and 2.2 times more Potassium 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 3.2 times more Manganese than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium have similar amounts of Iron, Zinc and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Valencia Oranges have more Omega 3, 23 times more Fiber and 3.5 times more Protein than Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium.
• Both Raw Valencia Oranges and Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Raw Valencia Oranges as well as Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.