Comparing Nutrients in 100 calories Oranges VS Greater Than 3 Fruit Juice Drink% Fruit Juice, High Vitamin C And Added Thiamin

Weight per 100 calories

• Oranges: 213g
• Greater Than 3 Fruit Juice Drink% Fruit Juice, High Vitamin C And Added Thiamin: 185g

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

Which food has more nutrients per 100 calories - Oranges or Greater Than 3 Fruit Juice Drink% Fruit Juice, High Vitamin C And Added Thiamin?

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Greater Than 3 Fruit Juice Drink% Fruit Juice, High Vitamin C And Added Thiamin	1%	0%	99%

Macro Nutrients

	Oranges	Greater Than 3 Fruit Juice Drink% Fruit Juice, High Vitamin C And Added Thiamin	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.26g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.032g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.93% 0.015g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.038g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.2% 25g	18.7% 24.4g	130g per day for Men 19-50 years
Sugars	27.4% 20g	31% 22.4g	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	13.4% 5.1g	0.49% 0.19g	38g per day for Men 19-50 years
Protein	3.57% 2g	0.43% 0.24g	56g per day for Men 19-50 years

Vitamins

	Oranges	Greater Than 3 Fruit Juice Drink% Fruit Juice, High Vitamin C And Added Thiamin	Recommended Dietary Allowance
Vitamin A	2.6% 23.4μg	1.03% 9.26μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.4% 0.19mg	14.7% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.55% 0.085mg	2% 0.026mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.75% 0.6mg	0.42% 0.067mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.8% 0.13mg	4.56% 0.059mg	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% 64μg	0% 0μg	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	126% 113mg	52.3% 47mg	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	2.55% 0.38mg	0.62% 0.093mg	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

	Oranges	Greater Than 3 Fruit Juice Drink% Fruit Juice, High Vitamin C And Added Thiamin	Recommended Dietary Allowance
Calcium	8.5% 85mg	0.56% 5.56mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.096mg	2.67% 0.024mg	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	2.66% 0.21mg	5.8% 0.46mg	8mg per day for Men 19-50 years
Magnesium	5.07% 21.3mg	2.2% 9.26mg	420mg per day for Men 19-50 years
Manganese	2.3% 0.053mg	NA	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	4.26% 29.8mg	1.85% 13mg	700mg per day for Men 19-50 years
Potassium	11.3% 385mg	6.64% 226mg	3400mg per day for Men 19-50 years
Selenium	1.93% 1.06μg	0.34% 0.19μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	7.53% 113mg	1500mg per day for Men 19-50 years
Zinc	1.35% 0.15mg	0.67% 0.074mg	11mg per day for Men 19-50 years
Water	5% 185g	4.32% 160g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Oranges vs Greater Than 3 Fruit Juice Drink% Fruit Juice, High Vitamin C And Added Thiamin:

• Raw Oranges have 2.5 times more Vitamin A, 3.3 times more Vitamin B2, 9 times more Vitamin B3, 2.2 times more Vitamin B6, more Vitamin B9, 2.4 times more Vitamin C and 4.1 times more Vitamin E than Greater Than 3 Fruit Juice Drink% Fruit Juice, High Vitamin C And Added Thiamin.
• Both Raw Oranges and Greater Than 3 Fruit Juice Drink% Fruit Juice, High Vitamin C And Added Thiamin have similar amounts of Vitamin B1 per 100 kcal.
• Both Raw Oranges as well as Greater Than 3 Fruit Juice Drink% Fruit Juice, High Vitamin C And Added Thiamin have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Oranges vs Greater Than 3 Fruit Juice Drink% Fruit Juice, High Vitamin C And Added Thiamin:

• Raw Oranges have 15.3 times more Calcium, 4 times more Copper, 2.3 times more Magnesium, 2.3 times more Phosphorus, 1.7 times more Potassium, 5.7 times more Selenium and 2 times more Zinc than Greater Than 3 Fruit Juice Drink% Fruit Juice, High Vitamin C And Added Thiamin.
• While Greater Than 3 Fruit Juice Drink% Fruit Juice, High Vitamin C And Added Thiamin contains 2.2 times more Iron and more Sodium than Raw Oranges.
• Both Raw Oranges and Greater Than 3 Fruit Juice Drink% Fruit Juice, High Vitamin C And Added Thiamin have similar amounts of Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Oranges have 27.6 times more Fiber and 8.3 times more Protein than Greater Than 3 Fruit Juice Drink% Fruit Juice, High Vitamin C And Added Thiamin.
• Both Raw Oranges and Greater Than 3 Fruit Juice Drink% Fruit Juice, High Vitamin C And Added Thiamin have similar amounts of Energy, Carbohydrate and Sugars per 100 kcal.
• Both Raw Oranges as well as Greater Than 3 Fruit Juice Drink% Fruit Juice, High Vitamin C And Added Thiamin have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.