Comparing Nutrients in 100 grams Navel Oranges VS Cranberry Juice Cocktail

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Cranberry Juice Cocktail	0%	6%	94%

Macro Nutrients

	Navel Oranges	Cranberry Juice Cocktail	Recommended Dietary Allowance
Energy	1.7% 49kcal	1.8% 52kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.053% 0.017g	NA	32g per day for Men 19-50 years
Omega 3	0.56% 0.009g	NA	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.023g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	9.65% 12.5g	9.42% 12.3g	130g per day for Men 19-50 years
Sugars	11.7% 8.5g	15.7% 11.4g	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	3.1% 2.25g	7.13% 5.17g	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	% 1.97g	% 5.68g	g per day for Men 19-50 years
Sucrose	% 4.3g	% 0.55g	g per day for Men 19-50 years
Fiber	5.8% 2.2g	NA	38g per day for Men 19-50 years
Protein	1.63% 0.91g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Cranberry Juice Cocktail	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.66% 0.43mg	0.16% 0.025mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.22% 0.26mg	0.96% 0.048mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.08% 0.079mg	0% 0mg	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	8.5% 34μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	65.7% 59mg	37.2% 33.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1% 0.15mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Cranberry Juice Cocktail	Recommended Dietary Allowance
Calcium	4.3% 43mg	0.3% 3mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	1.67% 0.015mg	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	1.63% 0.13mg	0.5% 0.04mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	0.24% 1mg	420mg per day for Men 19-50 years
Manganese	1.26% 0.029mg	2.6% 0.06mg	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	3.3% 23mg	0.14% 1mg	700mg per day for Men 19-50 years
Potassium	4.9% 166mg	0.56% 19mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	0.73% 0.08mg	0.18% 0.02mg	11mg per day for Men 19-50 years
Water	2.32% 86g	2.36% 87.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Cranberry Juice Cocktail per 100 g

Compare the macro and micronutrient content in 100 g of Navel Oranges versus 100 g of Cranberry Juice Cocktail to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Navel Oranges vs Cranberry Juice Cocktail:

• 100 grams of Navel Oranges have more Vitamin B1, more Vitamin B2, 17 times more Vitamin B3, 5.4 times more Vitamin B5, more Vitamin B6 and 1.8 times more Vitamin C than Cranberry Juice Cocktail.
• 100 grams of Cranberry Juice Cocktail have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6

Comparing minerals per 100 grams for Navel Oranges vs Cranberry Juice Cocktail:

• 100 grams of Navel Oranges have 14.3 times more Calcium, 2.6 times more Copper, 11 times more Magnesium, 23 times more Phosphorus and 8.7 times more Potassium than Cranberry Juice Cocktail.
• While 100 g of Cranberry Juice Cocktail contain 2.1 times more Manganese than Raw Navel Oranges.
• Both Navel Oranges and Cranberry Juice Cocktail contain similar levels of Water per 100 grams.
• 100 grams of Navel Oranges lack sufficient amounts of Manganese
• 100 grams of Cranberry Juice Cocktail lack sufficient amounts of Calcium, Copper, Magnesium, Phosphorus and Potassium
• Both Raw Navel Oranges as well as Cranberry Juice Cocktail lack sufficient amounts of Iron and Zinc in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Cranberry Juice Cocktail contain 1.3 times more Sugars and 2.3 times more Fructose than Raw Navel Oranges.
• Both Navel Oranges and Cranberry Juice Cocktail offer comparable quantities of Carbohydrate per 100 grams.
• Both Raw Navel Oranges as well as Cranberry Juice Cocktail provide inadequate amounts of Energy and Protein in 100 grams.