Comparing Nutrients in 100 calories Fortified With Vitamin C Light Apple Juice Drink VS Oranges

Weight per 100 calories

• Fortified With Vitamin C Light Apple Juice Drink: 455g
• Oranges: 213g

Raw Oranges have 2.1 times more energy per unit of mass than Fortified With Vitamin C Light Apple Juice Drink, which is low in comparison to other foods. Fortified With Vitamin C Light Apple Juice Drink having very low energy density.

Which food has more nutrients per 100 calories - Fortified With Vitamin C Light Apple Juice Drink or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Fortified With Vitamin C Light Apple Juice Drink	0%	4%	96%
Oranges	7%	2%	91%

Macro Nutrients

	Fortified With Vitamin C Light Apple Juice Drink	Oranges	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	0.26% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.1% 0.032g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.93% 0.015g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.23% 0.038g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23g	19.2% 25g	130g per day for Men 19-50 years
Sugars	30% 22g	27.4% 20g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	0% 0g	13.4% 5.1g	38g per day for Men 19-50 years
Protein	0% 0g	3.57% 2g	56g per day for Men 19-50 years

Vitamins

	Fortified With Vitamin C Light Apple Juice Drink	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.6% 23.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.5% 0.018mg	15.4% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.24% 0.068mg	6.55% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.9% 0.3mg	3.75% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.3% 0.082mg	9.8% 0.13mg	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	0% 0μg	16% 64μg	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	121% 109mg	126% 113mg	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	0.3% 0.045mg	2.55% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fortified With Vitamin C Light Apple Juice Drink	Oranges	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	8.5% 85mg	1000mg per day for Men 19-50 years
Copper	5.05% 0.045mg	10.6% 0.096mg	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	11.4% 0.91mg	2.66% 0.21mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	5.07% 21.3mg	420mg per day for Men 19-50 years
Manganese	NA	2.3% 0.053mg	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	5.84% 41mg	4.26% 29.8mg	700mg per day for Men 19-50 years
Potassium	6.8% 232mg	11.3% 385mg	3400mg per day for Men 19-50 years
Selenium	0.83% 0.45μg	1.93% 1.06μg	55μg per day for Men 19-50 years
Sodium	3.94% 59mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	1.65% 0.18mg	1.35% 0.15mg	11mg per day for Men 19-50 years
Water	11.7% 431g	5% 185g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Fortified With Vitamin C Light Apple Juice Drink vs Oranges:

• Raw Oranges contain more Vitamin A, 10.2 times more Vitamin B1, 2 times more Vitamin B3, 1.6 times more Vitamin B6, more Vitamin B9 and 8.4 times more Vitamin E than Fortified With Vitamin C Light Apple Juice Drink.
• Both Fortified With Vitamin C Light Apple Juice Drink and Raw Oranges have similar amounts of Vitamin B2 and Vitamin C per 100 kcal.
• Both Fortified With Vitamin C Light Apple Juice Drink as well as Raw Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Fortified With Vitamin C Light Apple Juice Drink vs Oranges:

• Fortified With Vitamin C Light Apple Juice Drink has 4.3 times more Iron, 1.4 times more Phosphorus, more Sodium, 1.2 times more Zinc and 2.3 times more Water than Raw Oranges.
• While Raw Oranges contain 6.2 times more Calcium, 2.1 times more Copper, 1.7 times more Potassium and 2.3 times more Selenium than Fortified With Vitamin C Light Apple Juice Drink.
• Both Fortified With Vitamin C Light Apple Juice Drink and Raw Oranges have similar amounts of Magnesium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Oranges contain more Fiber and more Protein than Fortified With Vitamin C Light Apple Juice Drink.
• Both Fortified With Vitamin C Light Apple Juice Drink and Raw Oranges have similar amounts of Energy, Carbohydrate and Sugars per 100 kcal.
• Both Fortified With Vitamin C Light Apple Juice Drink as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.