Comparing Nutrients in 100 calories Chilled Orange Juice VS Oranges

Weight per 100 calories

• Chilled Orange Juice: 204g
• Oranges: 213g

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

Which food has more nutrients per 100 calories - Chilled Orange Juice or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Chilled Orange Juice	5%	2%	93%
Oranges	7%	2%	91%

Macro Nutrients

	Chilled Orange Juice	Oranges	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.26% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.089% 0.029g	0.1% 0.032g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	0.93% 0.015g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.047g	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% 23.6g	19.2% 25g	130g per day for Men 19-50 years
Sugars	23.4% 17g	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	6.28% 4.55g	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	% 4.24g	NA	g per day for Men 19-50 years
Sucrose	% 8.2g	NA	g per day for Men 19-50 years
Fiber	1.6% 0.61g	13.4% 5.1g	38g per day for Men 19-50 years
Protein	2.48% 1.4g	3.57% 2g	56g per day for Men 19-50 years

Vitamins

	Chilled Orange Juice	Oranges	Recommended Dietary Allowance
Vitamin A	0.45% 4.1μg	2.6% 23.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.82% 0.094mg	15.4% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.12% 0.08mg	6.55% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.57% 0.57mg	3.75% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.96% 0.4mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	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	9.7% 38.8μg	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	76% 68.6mg	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	2.72% 0.41mg	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

	Chilled Orange Juice	Oranges	Recommended Dietary Allowance
Calcium	2.24% 22.4mg	8.5% 85mg	1000mg per day for Men 19-50 years
Copper	9.52% 0.086mg	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	3.3% 0.27mg	2.66% 0.21mg	8mg per day for Men 19-50 years
Magnesium	5.34% 22.4mg	5.07% 21.3mg	420mg per day for Men 19-50 years
Manganese	2.04% 0.047mg	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	4.96% 34.7mg	4.26% 29.8mg	700mg per day for Men 19-50 years
Potassium	10.7% 363mg	11.3% 385mg	3400mg per day for Men 19-50 years
Selenium	0.37% 0.2μg	1.93% 1.06μg	55μg per day for Men 19-50 years
Sodium	0.27% 4.1mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	1.3% 0.14mg	1.35% 0.15mg	11mg per day for Men 19-50 years
Water	4.8% 178g	5% 185g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Chilled Orange Juice vs Oranges:

• Chilled Orange Juice from Concentrate has 1.2 times more Vitamin B6 than Raw Oranges.
• While Raw Oranges contain 5.7 times more Vitamin A, 2 times more Vitamin B1, 1.3 times more Vitamin B5, 1.6 times more Vitamin B9 and 1.7 times more Vitamin C than Chilled Orange Juice from Concentrate.
• Both Chilled Orange Juice from Concentrate and Raw Oranges have similar amounts of Vitamin B2, Vitamin B3 and Vitamin E per 100 kcal.
• Both Chilled Orange Juice from Concentrate 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 Chilled Orange Juice vs Oranges:

• Chilled Orange Juice from Concentrate has 1.2 times more Iron than Raw Oranges.
• While Raw Oranges contain 3.8 times more Calcium and 5.2 times more Selenium than Chilled Orange Juice from Concentrate.
• Both Chilled Orange Juice from Concentrate and Raw Oranges have similar amounts of Copper, Magnesium, Manganese, Phosphorus, Potassium, Zinc and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Oranges contain 8.3 times more Fiber and 1.4 times more Protein than Chilled Orange Juice from Concentrate.
• Both Chilled Orange Juice from Concentrate and Raw Oranges have similar amounts of Energy, Carbohydrate and Sugars per 100 kcal.
• Both Chilled Orange Juice from Concentrate as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.