Comparing Nutrients in 100 grams Valencia Oranges VS 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	1.7% 49kcal	1.55% 45kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.12% 0.12g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.006% 0.002g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	0.006% 0.001g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.15% 12g	8.4% 11g	130g per day for Men 19-50 years
Sugars	NA	13.5% 9.8g	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	7.86% 5.7g	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	% 4g	g per day for Men 19-50 years
Sucrose	NA	% 0.1g	g per day for Men 19-50 years
Fiber	6.58% 2.5g	0.26% 0.1g	38g per day for Men 19-50 years
Protein	1.86% 1.04g	0.48% 0.27g	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	1.33% 12μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.25% 0.087mg	0.42% 0.005mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	1.15% 0.015mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.7% 0.27mg	0.59% 0.094mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.85% 0.063mg	1.4% 0.018mg	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	9.75% 39μg	4.5% 18μg	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	54% 48.5mg	35% 31.5mg	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	0.067% 0.01mg	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	4% 40mg	1.9% 19mg	1000mg per day for Men 19-50 years
Copper	4.1% 0.037mg	1.78% 0.016mg	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	1.13% 0.09mg	1% 0.08mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	1.2% 5mg	420mg per day for Men 19-50 years
Manganese	1% 0.023mg	2.9% 0.067mg	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	2.43% 17mg	1.14% 8mg	700mg per day for Men 19-50 years
Potassium	5.26% 179mg	2.24% 76mg	3400mg per day for Men 19-50 years
Selenium	NA	0.18% 0.1μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.4% 6mg	1500mg per day for Men 19-50 years
Zinc	0.55% 0.06mg	0.45% 0.05mg	11mg per day for Men 19-50 years
Water	2.33% 86.3g	2.4% 88.6g	3700g per day for Men 19-50 years

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

• Raw Valencia Oranges have 12 times more Vitamin A, 17.4 times more Vitamin B1, 2.7 times more Vitamin B2, 2.9 times more Vitamin B3, 3.5 times more Vitamin B6, 2.2 times more Vitamin B9 and 1.5 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 g.

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

• Raw Valencia Oranges have 2.1 times more Calcium, 2.3 times more Copper, 2 times more Magnesium, 2.1 times more Phosphorus and 2.4 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 2.9 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 and Water per 100 g.
• Both Raw Valencia Oranges as well as Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium have insufficient amounts of Zinc in 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Valencia Oranges have more Omega 3, 25 times more Fiber and 3.9 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 g.
• 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 g.