Comparing Nutrients in 14 ounces Oranges VS Fresh Orange juice

Macros Ratio

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

Macro Nutrients

	Oranges	Fresh Orange juice	Recommended Dietary Allowance
Energy	6.43% 187kcal	6.16% 179kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.3% 0.095g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	0.68% 0.12g	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	31.8% 41.3g	130g per day for Men 19-50 years
Sugars	51% 37g	46% 33.3g	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	11.6% 8.4g	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	% 7.2g	g per day for Men 19-50 years
Sucrose	NA	% 16.4g	g per day for Men 19-50 years
Fiber	25% 9.53g	2.1% 0.79g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	4.96% 2.78g	56g per day for Men 19-50 years

Vitamins

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

Minerals

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

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

• Raw Oranges have 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.
• While Raw Orange juice contains 1.4 times more Vitamin B3 than Raw Oranges.
• Both Raw Oranges and Raw Orange juice have similar amounts of Vitamin A, Vitamin B1, Vitamin B9 and Vitamin C per 14 oz.
• Both Raw Oranges as well as Raw Orange juice have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 14 oz.

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

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

Comparison of macro-nutrients per 14 ounces:

• Raw Oranges have 12 times more Fiber and 1.3 times more Protein than Raw Orange juice.
• Both Raw Oranges and Raw Orange juice have similar amounts of Energy, Carbohydrate and Sugars per 14 oz.
• Both Raw Oranges as well as Raw Orange juice have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.