Comparing Nutrients in 14 ounces Valencia Oranges VS No Pulp Light Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
No Pulp Light Orange Juice	4%	0%	96%

Macro Nutrients

	Valencia Oranges	No Pulp Light Orange Juice	Recommended Dietary Allowance
Energy	6.7% 194kcal	2.87% 83.3kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0% 0g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.3% 47g	16.5% 21.5g	130g per day for Men 19-50 years
Sugars	NA	23% 16.6g	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	26% 9.92g	0% 0g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	1.5% 0.83g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	No Pulp Light Orange Juice	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	4.4% 39.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	8.55% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	8.26% 1.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	15.3% 0.2mg	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	38.7% 155μg	9.92% 39.7μg	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	214% 192mg	132% 119mg	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	NA	33% 4.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	No Pulp Light Orange Juice	Recommended Dietary Allowance
Calcium	16% 159mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	7.94% 0.071mg	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	4.47% 0.36mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	3.97% 0.091mg	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	9.64% 67.5mg	2.27% 16mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	22% 746mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	0.72% 0.079mg	11mg per day for Men 19-50 years
Water	9.26% 343g	10% 374g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS No Pulp Light Orange Juice per 14 oz

Compare the macro and micronutrient content in 14 oz of Valencia Oranges versus 14 oz of No Pulp Light Orange Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Valencia Oranges vs No Pulp Light Orange Juice:

• 14 ounces of Valencia Oranges have 1.4 times more Vitamin B1, 1.4 times more Vitamin B2, 1.3 times more Vitamin B6, 3.9 times more Vitamin B9 and 1.6 times more Vitamin C than No Pulp Light Orange Juice.
• 14 ounces of Valencia Oranges have insufficient amounts of Vitamin B3
• Both Raw Valencia Oranges as well as No Pulp Light Orange Juice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Valencia Oranges vs No Pulp Light Orange Juice:

• 14 ounces of Valencia Oranges have more Calcium, 2.1 times more Copper and 4.3 times more Phosphorus than No Pulp Light Orange Juice.
• Both Valencia Oranges and No Pulp Light Orange Juice contain similar levels of Magnesium, Potassium and Water per 14 ounces.
• 14 ounces of No Pulp Light Orange Juice lack sufficient amounts of Calcium, Copper and Phosphorus
• Both Raw Valencia Oranges as well as No Pulp Light Orange Juice lack sufficient amounts of Iron and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Valencia Oranges have 2.2 times more Carbohydrate and more Fiber than No Pulp Light Orange Juice.
• 14 ounces of No Pulp Light Orange Juice provide inadequate amounts of Fiber
• Both Raw Valencia Oranges as well as No Pulp Light Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in 14 ounces.