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Comparing Nutrients in 300 calories Cran Grape OCEAN SPRAYVS Navel Oranges

Weight per 300 calories

Cran Grape OCEAN SPRAY
556g
Navel Oranges
612g

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

Which food has more nutrients per 300 calories - Cran Grape OCEAN SPRAY or Navel Oranges?

Macros Ratio

Protein Fat Carbs

Cran Grape OCEAN SPRAY
2%
0%
98%
Navel Oranges
7%
2%
91%
300 kcal ▼

Macro Nutrients

Cran Grape OCEAN SPRAYvs Navel Oranges
10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0%0g
Fat
0.95%0.92g
0 gvs0.92 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.017%0.006g
Saturated Fat
0.33%0.1g
0.006 gvs0.1 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0%0g
Omega 3
3.44%0.055g
0 gvs0.055 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0%0g
Omega 6
0.83%0.14g
0 gvs0.14 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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1.9%5.56mg
Cholesterol
0%0mg
5.56 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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56.2%73g
Carbohydrate
59%76.8g
73 gvs76.8 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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97%70g
Sugars
71.8%52g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
70 gvs52 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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29%21g
Fructose
19%13.8g
≤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]
21 gvs13.8 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%20g
Glucose
%12g
20 gvs12 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%29g
Sucrose
%26.2g
29 gvs26.2 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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8.77%3.33g
Fiber
35.4%13.5g
3.33 gvs13.5 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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2.1%1.17g
Protein
9.95%5.57g
1.17 gvs5.57 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Cran Grape OCEAN SPRAYvs Navel Oranges
0.62%5.56μg
Vitamin A
8.16%73.5μg
RAE, retinol activity equivalents
5.56 μgvs73.5 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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0%0mg
Vitamin B1
34.7%0.42mg
Thiamine
0 mgvs0.42 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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0%0mg
Vitamin B2
24%0.31mg
Riboflavin
0 mgvs0.31 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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0.9%0.14mg
Vitamin B3
16.3%2.6mg
Niacin, nicotinic acid, niacinamide
0.14 mgvs2.6 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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NA
Vitamin B5
32%1.6mg
Pantothenic acid
NA mgvs1.6 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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0%0mg
Vitamin B6
37.2%0.48mg
Pyridoxine
0 mgvs0.48 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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5.56%22.2μg
Vitamin B9
52%208μg
Folates and Folic Acid
22.2 μgvs208 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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173%156mg
Vitamin C
402%362mg
Ascorbic acid
156 mgvs362 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0%0mg
Vitamin E
6.12%0.92mg
Tocopherols and Tocotrienols
0 mgvs0.92 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.46%0.56μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
0.56 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cran Grape OCEAN SPRAYvs Navel Oranges
1.67%16.7mg
Calcium
26.3%263mg
16.7 mgvs263 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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5.56%0.05mg
Copper
26.5%0.24mg
0.05 mgvs0.24 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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2.78%0.22mg
Iron
9.95%0.8mg
0.22 mgvs0.8 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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1.32%5.56mg
Magnesium
16%67.3mg
5.56 mgvs67.3 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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8.2%0.19mg
Manganese
7.7%0.18mg
0.19 mgvs0.18 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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1.6%11mg
Phosphorus
20%141mg
11 mgvs141 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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1.8%61mg
Potassium
30%1016mg
61 mgvs1016 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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0%0μg
Selenium
0%0μg
0 μgvs0 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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7.04%106mg
Sodium
0.41%6.12mg
106 mgvs6.12 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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1.5%0.17mg
Zinc
4.45%0.49mg
0.17 mgvs0.49 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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13%481g
Water
14.2%526g
481 gvs526 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Cran Grape OCEAN SPRAY vs Navel Oranges:
Comparing minerals per 300 calories for Cran Grape OCEAN SPRAY vs Navel Oranges:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal:

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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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