Comparing Nutrients in 14 ounces Fresh Orange juice VS 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	6.16% 179kcal	6.43% 187kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.095g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.8% 41.3g	36% 46.6g	130g per day for Men 19-50 years
Sugars	46% 33.3g	51% 37g	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	11.6% 8.4g	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	% 7.2g	NA	g per day for Men 19-50 years
Sucrose	% 16.4g	NA	g per day for Men 19-50 years
Fiber	2.1% 0.79g	25% 9.53g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	6.66% 3.73g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Oranges	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.8% 0.36mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	7% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	18.3% 0.24mg	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	29.8% 119μg	29.8% 119μg	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	220% 198mg	235% 211mg	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	1.06% 0.16mg	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Oranges	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	19.4% 0.17mg	20% 0.18mg	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	9.92% 0.79mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	2.4% 0.056mg	4.3% 0.099mg	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	9.64% 67.5mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	23.3% 794mg	21% 718mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	9.47% 350g	9.3% 344g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Fresh Orange juice vs Oranges:

• Raw Orange juice has 1.4 times more Vitamin B3 than Raw Oranges.
• While Raw Oranges contain 1.3 times more Vitamin B2, 1.3 times more Vitamin B5, 1.5 times more Vitamin B6 and 4.5 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 14 oz.
• Both Raw Orange juice as well as Raw Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Fresh Orange juice vs Oranges:

• Raw Orange juice has 2 times more Iron and 1.2 times more Phosphorus than Raw Oranges.
• While Raw Oranges contain 3.6 times more Calcium and 1.8 times more Manganese than Raw Orange juice.
• Both Raw Orange juice and Raw Oranges have similar amounts of Copper, Magnesium, Potassium and Water per 14 oz.
• Both Raw Orange juice as well as Raw Oranges have insufficient amounts of Selenium and Zinc in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Oranges contain 12 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 14 oz.
• Both Raw Orange juice as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.