Comparing Nutrients in 14 ounces Navel Oranges VS Apple Juice with Vitamin C

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Apple Juice with Vitamin C	1%	3%	96%

Macro Nutrients

	Navel Oranges	Apple Juice with Vitamin C	Recommended Dietary Allowance
Energy	6.7% 194kcal	6.3% 183kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.3% 49.8g	34.5% 45g	130g per day for Men 19-50 years
Sugars	46.5% 33.7g	52.7% 38g	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	12.3% 8.93g	31.4% 22.7g	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	% 7.8g	% 10.4g	g per day for Men 19-50 years
Sucrose	% 17g	% 5g	g per day for Men 19-50 years
Fiber	23% 8.73g	2.1% 0.79g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	0.71% 0.4g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Apple Juice with Vitamin C	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	6.95% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	5.2% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	1.8% 0.29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.04mg	3.9% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	5.5% 0.071mg	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	33.7% 135μg	0% 0μg	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	261% 235mg	170% 153mg	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	3.97% 0.6mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Apple Juice with Vitamin C	Recommended Dietary Allowance
Calcium	17% 171mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	5.3% 0.048mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.88% 155μg	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	6.45% 0.52mg	5.95% 0.48mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	5% 0.12mg	12.8% 0.29mg	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	13% 91mg	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	11.8% 401mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	0.72% 0.079mg	11mg per day for Men 19-50 years
Water	9.22% 341g	9.47% 350g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Apple Juice with Vitamin C per 14 oz

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

Lets compare vitamin content per 14 ounces of Navel Oranges vs Apple Juice with Vitamin C:

• 14 ounces of Navel Oranges have 3.2 times more Vitamin B1, 3 times more Vitamin B2, 5.8 times more Vitamin B3, 5.3 times more Vitamin B5, 4.4 times more Vitamin B6, more Vitamin B9 and 1.5 times more Vitamin C than Apple Juice with Vitamin C.
• 14 ounces of Apple Juice with Vitamin C have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Raw Navel Oranges as well as Bottled Apple Juice with Vitamin C have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Navel Oranges vs Apple Juice with Vitamin C:

• 14 ounces of Navel Oranges have 5.4 times more Calcium, 3.3 times more Copper, 2.2 times more Magnesium, 3.3 times more Phosphorus and 1.6 times more Potassium than Apple Juice with Vitamin C.
• While 14 oz of Bottled Apple Juice with Vitamin C contain 2.6 times more Manganese than Raw Navel Oranges.
• Both Navel Oranges and Apple Juice with Vitamin C contain similar levels of Water per 14 ounces.
• 14 ounces of Navel Oranges lack sufficient amounts of Manganese
• 14 ounces of Apple Juice with Vitamin C lack sufficient amounts of Calcium, Copper, Magnesium and Phosphorus
• Both Raw Navel Oranges as well as Bottled Apple Juice with Vitamin C lack sufficient amounts of Iron, Selenium and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Navel Oranges have 11 times more Fiber than Apple Juice with Vitamin C.
• While 14 oz of Bottled Apple Juice with Vitamin C contain 2.5 times more Fructose than Raw Navel Oranges.
• Both Navel Oranges and Apple Juice with Vitamin C offer comparable quantities of Carbohydrate and Sugars per 14 ounces.
• 14 ounces of Apple Juice with Vitamin C provide inadequate amounts of Fiber
• Both Raw Navel Oranges as well as Bottled Apple Juice with Vitamin C provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in 14 ounces.