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

Macros Ratio

	Protein	Fat	Carbs
Passion-fruit Juice, Yellow	4%	3%	93%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Passion-fruit Juice, Yellow	Valencia Oranges	Recommended Dietary Allowance
Energy	8.2% 238kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	2.45% 0.42g	1.03% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44% 57.4g	36.3% 47g	130g per day for Men 19-50 years
Sugars	78% 56.6g	NA	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	2.1% 0.79g	26% 9.92g	38g per day for Men 19-50 years
Protein	4.75% 2.66g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Passion-fruit Juice, Yellow	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	20.7% 187μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.6% 8.9mg	6.8% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	19.2% 0.25mg	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	7.94% 31.8μg	38.7% 155μg	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	80.3% 72.2mg	214% 192mg	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	0.26% 0.04mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.32% 1.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Passion-fruit Juice, Yellow	Valencia Oranges	Recommended Dietary Allowance
Calcium	1.6% 16mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	16.3% 0.15mg	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	18% 1.43mg	4.47% 0.36mg	8mg per day for Men 19-50 years
Magnesium	16% 67.5mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	NA	3.97% 0.091mg	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	14% 99mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	32.5% 1103mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	NA	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0% 0mg	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	9.03% 334g	9.26% 343g	3700g per day for Men 19-50 years

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

• Raw Passion-fruit Juice, Yellow has 3.9 times more Vitamin A, 2.5 times more Vitamin B2 and 8.2 times more Vitamin B3 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin B1, 4.9 times more Vitamin B9 and 2.7 times more Vitamin C than Raw Passion-fruit Juice, Yellow.
• Both Raw Passion-fruit Juice, Yellow and Raw Valencia Oranges have similar amounts of Vitamin B6 per 14 oz.
• Both Raw Passion-fruit Juice, Yellow as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Raw Passion-fruit Juice, Yellow has 1.4 times more Copper, 4 times more Iron, 1.7 times more Magnesium, 1.5 times more Phosphorus and 1.6 times more Potassium than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 10 times more Calcium than Raw Passion-fruit Juice, Yellow.
• Both Raw Passion-fruit Juice, Yellow and Raw Valencia Oranges have similar amounts of Water per 14 oz.
• Both Raw Passion-fruit Juice, Yellow as well as Raw Valencia Oranges have insufficient amounts of Zinc in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Passion-fruit Juice, Yellow has 1.2 times more Energy and 1.2 times more Carbohydrate than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Omega 3, 12.5 times more Fiber and 1.6 times more Protein than Raw Passion-fruit Juice, Yellow.
• Both Raw Passion-fruit Juice, Yellow as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.