Comparing Nutrients in 14 ounces Oranges VS Acerola Juice

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Acerola Juice	7%	11%	82%

Macro Nutrients

	Oranges	Acerola Juice	Recommended Dietary Allowance
Energy	6.43% 187kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	1.07% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 46.6g	14.7% 19g	130g per day for Men 19-50 years
Sugars	51% 37g	24.6% 18g	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	25% 9.53g	3.13% 1.2g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	2.83% 1.6g	56g per day for Men 19-50 years

Vitamins

	Oranges	Acerola Juice	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	11% 99μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	16.3% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	1.22% 0.016mg	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	14% 55.6μg	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	235% 211mg	7056% 6350mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.76% 0.71mg	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Acerola Juice	Recommended Dietary Allowance
Calcium	16% 159mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	38% 0.34mg	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	4.96% 0.4mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	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	7.94% 55.6mg	5.1% 35.7mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	11.3% 385mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	9.3% 344g	10% 374g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges VS Acerola Juice per 14 oz

Compare the macro and micronutrient content in 14 oz of Oranges versus 14 oz of Acerola Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Oranges vs Acerola Juice:

• 14 ounces of Oranges have 4.4 times more Vitamin B1, 1.2 times more Vitamin B5, 15 times more Vitamin B6 and 2.1 times more Vitamin B9 than Acerola Juice.
• While 14 oz of Raw Acerola Juice contain 2.3 times more Vitamin A, 1.5 times more Vitamin B2, 1.4 times more Vitamin B3 and 30.1 times more Vitamin C than Raw Oranges.
• 14 ounces of Oranges have insufficient amounts of Vitamin A and Vitamin B3
• 14 ounces of Acerola Juice have insufficient amounts of Vitamin B1 and Vitamin B6
• Both Raw Oranges as well as Raw Acerola Juice have insufficient amounts of Vitamin B12, Vitamin E and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Oranges vs Acerola Juice:

• 14 ounces of Oranges have 4 times more Calcium, 1.6 times more Phosphorus and 1.9 times more Potassium than Acerola Juice.
• While 14 oz of Raw Acerola Juice contain 1.9 times more Copper and 5 times more Iron than Raw Oranges.
• Both Oranges and Acerola Juice contain similar levels of Magnesium and Water per 14 ounces.
• 14 ounces of Oranges lack sufficient amounts of Iron
• 14 ounces of Acerola Juice lack sufficient amounts of Calcium and Phosphorus
• Both Raw Oranges as well as Raw Acerola Juice lack sufficient amounts of Selenium and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oranges have 2.4 times more Carbohydrate, 2.1 times more Sugars and 8 times more Fiber than Acerola Juice.
• While 14 oz of Raw Acerola Juice contain 6.3 times more Omega 3 than Raw Oranges.
• 14 ounces of Oranges provide inadequate amounts of Omega 3
• 14 ounces of Acerola Juice provide inadequate amounts of Fiber
• Both Raw Oranges as well as Raw Acerola Juice provide inadequate amounts of Energy, Omega 6 and Protein in 14 ounces.