Comparing Nutrients in 500 calories Navel OrangesVS Cran Grape OCEAN SPRAY

Weight per 500 calories

Navel Oranges

1020g

Cran Grape OCEAN SPRAY

926g

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

Which food has more nutrients per 500 calories - Navel Oranges or Cran Grape OCEAN SPRAY?

Macros Ratio

Protein Fat Carbs

Navel Oranges

91%

Cran Grape OCEAN SPRAY

98%

500 kcal ▼

Macro Nutrients

Navel Orangesvs Cran Grape OCEAN SPRAY

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

Find Fruits rich in Energy

1.58%1.53g

Fat

0%0g

1.53 gvs0 g

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

Find Fruits rich in Fat

0.54%0.17g

Saturated Fat

0.029%0.009g

0.17 gvs0.009 g

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

Find Fruits rich in Saturated Fat

5.74%0.092g

Omega 3

0%0g

0.092 gvs0 g

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

Find Fruits rich in Omega 3

1.4%0.23g

Omega 6

0%0g

0.23 gvs0 g

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

Find Fruits rich in Omega 6

0%0mg

Cholesterol

3.2%9.26mg

0 mgvs9.26 mg

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

Find Fruits rich in Cholesterol

98%128g

Carbohydrate

94%122g

128 gvs122 g

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

Find Fruits rich in Carbohydrate

120%86.7g

Sugars

161%117g

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

86.7 gvs117 g

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

Find Fruits rich in Sugars

31.7%23g

Fructose

48.5%35g

≤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]

23 gvs35 g

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

Find Fruits rich in Fructose

%20g

Glucose

%33.3g

20 gvs33.3 g

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

Find Fruits rich in Glucose

%43.7g

Sucrose

%48g

43.7 gvs48 g

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

Find Fruits rich in Sucrose

59%22.4g

Fiber

14.6%5.56g

22.4 gvs5.56 g

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

Find Fruits rich in Fiber

16.6%9.3g

Protein

3.47%1.94g

9.3 gvs1.94 g

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

Find Fruits rich in Protein Buy premium vegan protein powder

Vitamins

Navel Orangesvs Cran Grape OCEAN SPRAY

13.6%122μg

Vitamin A

1.03%9.26μg

RAE, retinol activity equivalents

122 μgvs9.26 μg

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

Find Fruits rich in Vitamin A Buy Preformed Vegan Vitamin A

58%0.69mg

Vitamin B1

0%0mg

Thiamine

0.69 mgvs0 mg

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

Find Fruits rich in Vitamin B1 Buy Vegan Vitamin B1

40%0.52mg

Vitamin B2

0%0mg

Riboflavin

0.52 mgvs0 mg

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

Find Fruits rich in Vitamin B2 Buy Vegan Vitamin B2

27%4.34mg

Vitamin B3

1.5%0.24mg

Niacin, nicotinic acid, niacinamide

4.34 mgvs0.24 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

53.3%2.66mg

Vitamin B5

Pantothenic acid

2.66 mgvsNA mg

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

Find Fruits rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

62%0.81mg

Vitamin B6

0%0mg

Pyridoxine

0.81 mgvs0 mg

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

Find Fruits rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Fruits rich in Vitamin B7

86.7%347μg

Vitamin B9

9.26%37μg

Folates and Folic Acid

347 μgvs37 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Fruits rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Fruits rich in Vitamin B12 Buy Vegan Vitamin B12

670%603mg

Vitamin C

289%260mg

Ascorbic acid

603 mgvs260 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Fruits rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Fruits rich in Vitamin D Buy Vegan Vitamin D

10.2%1.53mg

Vitamin E

0%0mg

Tocopherols and Tocotrienols

1.53 mgvs0 mg

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

Find Fruits rich in Vitamin E

0%0μg

Vitamin K

0.77%0.93μg

Phytomenadione or phylloquinone

0 μgvs0.93 μg

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

Find Fruits rich in Vitamin K

Minerals

Navel Orangesvs Cran Grape OCEAN SPRAY

44%439mg

Calcium

2.78%27.8mg

439 mgvs27.8 mg

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

Find Fruits rich in Calcium

44.2%0.4mg

Copper

9.26%0.083mg

0.4 mgvs0.083 mg

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

Find Fruits rich in Copper

Fluoride

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 .

Find Fruits rich in Fluoride

16.6%1.33mg

Iron

4.63%0.37mg

1.33 mgvs0.37 mg

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

Find Fruits rich in Iron

26.7%112mg

Magnesium

2.2%9.26mg

112 mgvs9.26 mg

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

Find Fruits rich in Magnesium

13%0.3mg

Manganese

13.7%0.31mg

0.3 mgvs0.31 mg

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

Find Fruits rich in Manganese

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 .

Find Fruits rich in Molybdenum

33.5%235mg

Phosphorus

2.65%18.5mg

235 mgvs18.5 mg

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

Find Fruits rich in Phosphorus

50%1694mg

Potassium

3%102mg

1694 mgvs102 mg

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

Find Fruits rich in Potassium

0%0μg

Selenium

0%0μg

0 μgvs0 μg

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

Find Fruits rich in Selenium

0.68%10.2mg

Sodium

11.7%176mg

10.2 mgvs176 mg

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

Find Fruits rich in Sodium

7.42%0.82mg

Zinc

2.53%0.28mg

0.82 mgvs0.28 mg

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

Find Fruits rich in Zinc

23.7%877g

Water

21.6%801g

877 gvs801 g

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

Find Fruits rich in Water

Lets compare vitamin content per 500 calories of Navel Oranges vs Cran Grape OCEAN SPRAY:

Raw Navel Oranges have 13.2 times more Vitamin A, more Vitamin B1, more Vitamin B2, 18 times more Vitamin B3, more Vitamin B6, 9.4 times more Vitamin B9, 2.3 times more Vitamin C and more Vitamin E than Cran Grape OCEAN SPRAY.
Both Raw Navel Oranges as well as Cran Grape OCEAN SPRAY have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Navel Oranges vs Cran Grape OCEAN SPRAY:

Raw Navel Oranges have 15.8 times more Calcium, 4.8 times more Copper, 3.6 times more Iron, 12.1 times more Magnesium, 12.7 times more Phosphorus, 16.6 times more Potassium and 2.9 times more Zinc than Cran Grape OCEAN SPRAY.
While Cran Grape OCEAN SPRAY contains 17.2 times more Sodium than Raw Navel Oranges.
Both Raw Navel Oranges and Cran Grape OCEAN SPRAY have similar amounts of Manganese and Water per 500 kcal.
Both Raw Navel Oranges as well as Cran Grape OCEAN SPRAY have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Navel Oranges have more Omega 3, 4 times more Fiber and 4.8 times more Protein than Cran Grape OCEAN SPRAY.
While Cran Grape OCEAN SPRAY contains 1.3 times more Sugars and 1.5 times more Fructose than Raw Navel Oranges.
Both Raw Navel Oranges and Cran Grape OCEAN SPRAY have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Raw Navel Oranges as well as Cran Grape OCEAN SPRAY have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Navel OrangesVS Florida OrangesCran Grape OCEAN SPRAYVS Florida OrangesNavel OrangesVS Decaffeinated Instant CoffeeCran Grape OCEAN SPRAYVS Decaffeinated Instant Coffee

Compare Foods

Comparing Nutrients in 500 calories Navel OrangesVS Cran Grape OCEAN SPRAY

Weight per 500 calories

Which food has more nutrients per 500 calories - Navel Oranges or Cran Grape OCEAN SPRAY?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: