Comparing Nutrients in 14 ounces Oranges with Peel VS Fresh Orange juice

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Oranges with Peel	Fresh Orange juice	Recommended Dietary Allowance
Energy	8.62% 250kcal	6.16% 179kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.3% 0.095g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	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	47.3% 61.5g	31.8% 41.3g	130g per day for Men 19-50 years
Sugars	NA	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	47% 18g	2.1% 0.79g	38g per day for Men 19-50 years
Protein	9.2% 5.16g	4.96% 2.78g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	5.73% 51.6μg	4.4% 39.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	29.8% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.4% 0.37mg	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	313% 282mg	220% 198mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Fresh Orange juice	Recommended Dietary Allowance
Calcium	27.8% 278mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	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	39.7% 3.18mg	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	NA	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	12.5% 87.3mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	23.3% 794mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	8.83% 327g	9.47% 350g	3700g per day for Men 19-50 years

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

• Raw Oranges with Peel have 1.3 times more Vitamin A, 1.7 times more Vitamin B2, 1.3 times more Vitamin B3, 1.7 times more Vitamin B5, 2.3 times more Vitamin B6 and 1.4 times more Vitamin C than Raw Orange juice.
• Both Raw Oranges with Peel and Raw Orange juice have similar amounts of Vitamin B1 and Vitamin B9 per 14 oz.
• Both Raw Oranges with Peel as well as Raw Orange juice have insufficient amounts of Vitamin B12 in 14 oz.

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

• Raw Oranges with Peel have 6.4 times more Calcium, 1.3 times more Copper, 4 times more Iron, 1.3 times more Magnesium, 1.3 times more Phosphorus, 7 times more Selenium and 2.2 times more Zinc than Raw Orange juice.
• Both Raw Oranges with Peel and Raw Orange juice have similar amounts of Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Oranges with Peel have 1.4 times more Energy, 1.5 times more Omega 3, 1.5 times more Carbohydrate, 22.5 times more Fiber and 1.9 times more Protein than Raw Orange juice.
• Both Raw Oranges with Peel as well as Raw Orange juice have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.