Comparing Nutrients in 500 calories Canned Cranberry Sauce sweetenedVS Valencia Oranges

Weight per 500 calories

Canned Cranberry Sauce sweetened

315g

Valencia Oranges

1020g

Canned Cranberry Sauce sweetened has 3.2 times more energy per 100g than Valencia Oranges. It has above average energy density when compared to other foods. Raw Valencia Oranges having low energy density.

Which food has more nutrients per 500 calories - Canned Cranberry Sauce sweetened or Valencia Oranges?

Macros Ratio

Protein Fat Carbs

Canned Cranberry Sauce sweetened

97%

Valencia Oranges

87%

500 kcal ▼

Macro Nutrients

Canned Cranberry Sauce sweetenedvs Valencia Oranges

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.49%0.47g

Fat

3.16%3.06g

0.47 gvs3.06 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.069%0.022g

Saturated Fat

1.1%0.36g

0.022 gvs0.36 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.36%0.038g

Omega 3

10.2%0.16g

0.038 gvs0.16 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.35%0.06g

Omega 6

2.64%0.45g

0.06 gvs0.45 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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98%127g

Carbohydrate

93%121g

127 gvs121 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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138%100g

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

100 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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42.3%30.7g

Fructose

≤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]

30.7 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%54.7g

Glucose

54.7 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.31g

Sucrose

0.31 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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9.1%3.46g

Fiber

67%25.5g

3.46 gvs25.5 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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5.05%2.83g

Protein

19%10.6g

2.83 gvs10.6 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Fruits rich in Protein Buy premium vegan protein powder

Vitamins

Canned Cranberry Sauce sweetenedvs Valencia Oranges

0.7%6.3μg

Vitamin A

13.6%122μg

RAE, retinol activity equivalents

6.3 μgvs122 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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3.93%0.047mg

Vitamin B1

74%0.89mg

Thiamine

0.047 mgvs0.89 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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5.08%0.066mg

Vitamin B2

31.4%0.41mg

Riboflavin

0.066 mgvs0.41 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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1.97%0.31mg

Vitamin B3

17.5%2.8mg

Niacin, nicotinic acid, niacinamide

0.31 mgvs2.8 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Fruits rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B5

51%2.55mg

Pantothenic acid

NA mgvs2.55 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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3.4%0.044mg

Vitamin B6

49.5%0.64mg

Pyridoxine

0.044 mgvs0.64 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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0.79%3.14μg

Vitamin B9

99%398μg

Folates and Folic Acid

3.14 μgvs398 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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3.5%3.14mg

Vitamin C

550%495mg

Ascorbic acid

3.14 mgvs495 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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19.5%2.92mg

Vitamin E

Tocopherols and Tocotrienols

2.92 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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3.67%4.4μg

Vitamin K

Phytomenadione or phylloquinone

4.4 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Canned Cranberry Sauce sweetenedvs Valencia Oranges

0.94%9.43mg

Calcium

41%408mg

9.43 mgvs408 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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9.1%0.082mg

Copper

42%0.38mg

0.082 mgvs0.38 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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0.15%5.97μg

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

5.97 μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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16%1.3mg

Iron

11.5%0.92mg

1.3 mgvs0.92 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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1.5%6.3mg

Magnesium

24.3%102mg

6.3 mgvs102 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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10%0.23mg

Manganese

10.2%0.23mg

0.23 mgvs0.23 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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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1.8%12.6mg

Phosphorus

24.8%173mg

12.6 mgvs173 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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2.6%88mg

Potassium

53.7%1827mg

88 mgvs1827 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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2.3%1.26μg

Selenium

1.26 μgvsNA μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.05%15.7mg

Sodium

0%0mg

15.7 mgvs0 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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0.86%0.094mg

Zinc

5.57%0.61mg

0.094 mgvs0.61 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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4.97%184g

Water

24%881g

184 gvs881 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Canned Cranberry Sauce sweetened vs Valencia Oranges:

Raw Valencia Oranges contain 19.5 times more Vitamin A, 18.8 times more Vitamin B1, 6.2 times more Vitamin B2, 8.9 times more Vitamin B3, 14.6 times more Vitamin B6, 126.6 times more Vitamin B9 and 157.4 times more Vitamin C than Canned Cranberry Sauce sweetened.
Both Canned Cranberry Sauce sweetened as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Cranberry Sauce sweetened vs Valencia Oranges:

Canned Cranberry Sauce sweetened has 1.4 times more Iron than Raw Valencia Oranges.
While Raw Valencia Oranges contain 43.3 times more Calcium, 4.6 times more Copper, 16.2 times more Magnesium, 13.8 times more Phosphorus, 20.7 times more Potassium, 6.5 times more Zinc and 4.8 times more Water than Canned Cranberry Sauce sweetened.
Both Canned Cranberry Sauce sweetened and Raw Valencia Oranges have similar amounts of Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Valencia Oranges contain 4.3 times more Omega 3, 7.4 times more Fiber and 3.7 times more Protein than Canned Cranberry Sauce sweetened.
Both Canned Cranberry Sauce sweetened and Raw Valencia Oranges have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Canned Cranberry Sauce sweetened as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Canned Cranberry Sauce sweetenedVS Canned Cranberry-orange RelishValencia OrangesVS Canned Cranberry-orange RelishCanned Cranberry Sauce sweetenedVS Navel OrangesValencia OrangesVS Navel Oranges

Compare Foods

Comparing Nutrients in 500 calories Canned Cranberry Sauce sweetenedVS Valencia Oranges

Weight per 500 calories

Which food has more nutrients per 500 calories - Canned Cranberry Sauce sweetened or Valencia Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: