Comparing Nutrients in 14 ounces Valencia Oranges VS Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD	5%	6%	89%

Macro Nutrients

	Valencia Oranges	Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD	Recommended Dietary Allowance
Energy	6.7% 194kcal	6.84% 198kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	1.47% 1.43g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	2.17% 0.37g	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	35% 45.7g	130g per day for Men 19-50 years
Sugars	NA	55.6% 40.3g	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	23.5% 17g	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	% 8.93g	g per day for Men 19-50 years
Sucrose	NA	% 14.3g	g per day for Men 19-50 years
Fiber	26% 9.92g	6.27% 2.4g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	4.47% 2.5g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	31% 278μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	11.3% 1.8mg	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	7.94% 0.1mg	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	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	214% 192mg	138% 124mg	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	NA	11% 1.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16.5% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD	Recommended Dietary Allowance
Calcium	16% 159mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	17.6% 0.16mg	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	19.3% 1.55mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	3.97% 0.091mg	13% 0.3mg	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	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	17% 575mg	3400mg per day for Men 19-50 years
Selenium	NA	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	9.26% 343g	9.36% 346g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Valencia Oranges vs Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD:

• Raw Valencia Oranges have 1.7 times more Vitamin B1, 2.4 times more Vitamin B6, 2.8 times more Vitamin B9 and 1.5 times more Vitamin C than Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD.
• While Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD contains 5.8 times more Vitamin A, 2.1 times more Vitamin B2 and 1.7 times more Vitamin B3 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Valencia Oranges vs Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD:

• Raw Valencia Oranges have 5.7 times more Calcium and 1.2 times more Potassium than Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD.
• While Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD contains 4.3 times more Iron, 3.3 times more Manganese and 1.4 times more Phosphorus than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD have similar amounts of Copper, Magnesium and Water per 14 oz.
• Both Raw Valencia Oranges as well as Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD have insufficient amounts of Zinc in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Valencia Oranges have 4.2 times more Fiber and 1.7 times more Protein than Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD.
• Both Raw Valencia Oranges and Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD have similar amounts of Energy, Omega 3 and Carbohydrate per 14 oz.
• Both Raw Valencia Oranges as well as Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.