Comparing Nutrients in 14 ounces Oranges with Peel VS Passion-fruit Juice, Yellow

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Passion-fruit Juice, Yellow	4%	3%	93%

Macro Nutrients

	Oranges with Peel	Passion-fruit Juice, Yellow	Recommended Dietary Allowance
Energy	8.62% 250kcal	8.2% 238kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.19% 0.06g	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	2.45% 0.42g	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	44% 57.4g	130g per day for Men 19-50 years
Sugars	NA	78% 56.6g	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	47% 18g	2.1% 0.79g	38g per day for Men 19-50 years
Protein	9.2% 5.16g	4.75% 2.66g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Passion-fruit Juice, Yellow	Recommended Dietary Allowance
Vitamin A	5.73% 51.6μg	20.7% 187μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	55.6% 8.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.4% 0.37mg	18.3% 0.24mg	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	7.94% 31.8μg	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	80.3% 72.2mg	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	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.32% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Passion-fruit Juice, Yellow	Recommended Dietary Allowance
Calcium	27.8% 278mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	22% 0.2mg	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	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	16% 67.5mg	420mg per day for Men 19-50 years
Manganese	NA	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	12.5% 87.3mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	32.5% 1103mg	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	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	8.83% 327g	9.03% 334g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Passion-fruit Juice, Yellow per 14 oz

Compare the macro and micronutrient content in 14 oz of Oranges with Peel versus 14 oz of Passion-fruit Juice, Yellow to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Oranges with Peel vs Passion-fruit Juice, Yellow:

• 14 ounces of Oranges with Peel have more Vitamin B1, 1.6 times more Vitamin B6, 3.8 times more Vitamin B9 and 3.9 times more Vitamin C than Passion-fruit Juice, Yellow.
• While 14 oz of Raw Passion-fruit Juice, Yellow contain 3.6 times more Vitamin A, 2 times more Vitamin B2 and 4.5 times more Vitamin B3 than Raw Oranges with Peel .
• 14 ounces of Oranges with Peel have insufficient amounts of Vitamin A
• 14 ounces of Passion-fruit Juice, Yellow have insufficient amounts of Vitamin B1
• Both Raw Oranges with Peel as well as Raw Passion-fruit Juice, Yellow have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Oranges with Peel vs Passion-fruit Juice, Yellow:

• 14 ounces of Oranges with Peel have 17.5 times more Calcium and 2.2 times more Iron than Passion-fruit Juice, Yellow.
• While 14 oz of Raw Passion-fruit Juice, Yellow contain 1.4 times more Potassium than Raw Oranges with Peel .
• Both Oranges with Peel and Passion-fruit Juice, Yellow contain similar levels of Copper, Magnesium, Phosphorus and Water per 14 ounces.
• 14 ounces of Passion-fruit Juice, Yellow lack sufficient amounts of Calcium
• Both Raw Oranges with Peel as well as Raw Passion-fruit Juice, Yellow lack sufficient amounts of Selenium and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oranges with Peel have 22.5 times more Fiber and 1.9 times more Protein than Passion-fruit Juice, Yellow.
• Both Oranges with Peel and Passion-fruit Juice, Yellow offer comparable quantities of Energy and Carbohydrate per 14 ounces.
• 14 ounces of Passion-fruit Juice, Yellow provide inadequate amounts of Fiber and Protein
• Both Raw Oranges with Peel as well as Raw Passion-fruit Juice, Yellow provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.