Comparing Nutrients in 100 calories Fresh Orange juice VS Oranges

Weight per 100 calories

• Fresh Orange juice: 222g
• Oranges: 213g

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

Which food has more nutrients per 100 calories - Fresh Orange juice or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Oranges	7%	2%	91%

Macro Nutrients

	Fresh Orange juice	Oranges	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.46% 0.44g	0.26% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.053g	0.1% 0.032g	32g per day for Men 19-50 years
Omega 3	1.53% 0.024g	0.93% 0.015g	1.6g per day for Men 19-50 years
Omega 6	0.38% 0.064g	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	17.8% 23g	19.2% 25g	130g per day for Men 19-50 years
Sugars	25.7% 18.7g	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	6.5% 4.7g	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	% 4.02g	NA	g per day for Men 19-50 years
Sucrose	% 9.2g	NA	g per day for Men 19-50 years
Fiber	1.17% 0.44g	13.4% 5.1g	38g per day for Men 19-50 years
Protein	2.78% 1.56g	3.57% 2g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Oranges	Recommended Dietary Allowance
Vitamin A	2.47% 22.2μg	2.6% 23.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	15.4% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.13% 0.067mg	6.55% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.56% 0.89mg	3.75% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.44% 0.42mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.84% 0.089mg	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	16.7% 66.7μg	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	123% 111mg	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	0.59% 0.089mg	2.55% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.19% 0.22μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Oranges	Recommended Dietary Allowance
Calcium	2.44% 24.4mg	8.5% 85mg	1000mg per day for Men 19-50 years
Copper	11% 0.098mg	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	5.56% 0.44mg	2.66% 0.21mg	8mg per day for Men 19-50 years
Magnesium	5.82% 24.4mg	5.07% 21.3mg	420mg per day for Men 19-50 years
Manganese	1.35% 0.031mg	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	5.4% 37.8mg	4.26% 29.8mg	700mg per day for Men 19-50 years
Potassium	13% 444mg	11.3% 385mg	3400mg per day for Men 19-50 years
Selenium	0.4% 0.22μg	1.93% 1.06μg	55μg per day for Men 19-50 years
Sodium	0.15% 2.22mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	1% 0.11mg	1.35% 0.15mg	11mg per day for Men 19-50 years
Water	5.3% 196g	5% 185g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Fresh Orange juice vs Oranges:

• Raw Orange juice has 1.5 times more Vitamin B3 than Raw Oranges.
• While Raw Oranges contain 1.3 times more Vitamin B2, 1.3 times more Vitamin B5, 1.4 times more Vitamin B6 and 4.3 times more Vitamin E than Raw Orange juice.
• Both Raw Orange juice and Raw Oranges have similar amounts of Vitamin A, Vitamin B1, Vitamin B9 and Vitamin C per 100 kcal.
• Both Raw Orange juice 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 Fresh Orange juice vs Oranges:

• Raw Orange juice has 2.1 times more Iron and 1.3 times more Phosphorus than Raw Oranges.
• While Raw Oranges contain 3.5 times more Calcium, 1.7 times more Manganese, 4.8 times more Selenium and 1.3 times more Zinc than Raw Orange juice.
• Both Raw Orange juice and Raw Oranges have similar amounts of Copper, Magnesium, Potassium and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Orange juice has 1.6 times more Omega 3 than Raw Oranges.
• While Raw Oranges contain 11.5 times more Fiber and 1.3 times more Protein than Raw Orange juice.
• Both Raw Orange juice and Raw Oranges have similar amounts of Energy, Carbohydrate and Sugars per 100 kcal.
• Both Raw Orange juice as well as Raw Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.