Comparing Nutrients in 1 kilogram Fresh Orange juice VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Oranges	7%	2%	91%

Macro Nutrients

	Fresh Orange juice	Oranges	Recommended Dietary Allowance
Energy	15.5% 450kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	1.06% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	90% 118g	130g per day for Men 19-50 years
Sugars	116% 84g	129% 94g	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	29.2% 21g	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	% 18g	NA	g per day for Men 19-50 years
Sucrose	% 41.4g	NA	g per day for Men 19-50 years
Fiber	5.26% 2g	63% 24g	38g per day for Men 19-50 years
Protein	12.5% 7g	16.8% 9.4g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Oranges	Recommended Dietary Allowance
Vitamin A	11% 100μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.8% 0.4mg	46% 0.6mg	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	75% 300μg	75% 300μg	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	556% 500mg	591% 532mg	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	2.67% 0.4mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Oranges	Recommended Dietary Allowance
Calcium	11% 110mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	49% 0.44mg	50% 0.45mg	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	25% 2mg	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	6.1% 0.14mg	11% 0.25mg	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	24.3% 170mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	59% 2000mg	53.2% 1810mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	4.55% 0.5mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	24% 883g	23.4% 868g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Fresh Orange juice vs Oranges:

• Raw Orange juice has 1.4 times more Vitamin B3 than Raw Oranges.
• While Raw Oranges contain 1.3 times more Vitamin B2, 1.3 times more Vitamin B5, 1.5 times more Vitamin B6 and 4.5 times more Vitamin E than Raw Orange juice.
• Both Raw Orange juice and Raw Oranges have similar amounts of Vitamin A, Vitamin B1, Vitamin B9 and Vitamin C per 1 kg.
• Both Raw Orange juice as well as Raw Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Fresh Orange juice vs Oranges:

• Raw Orange juice has 2 times more Iron and 1.2 times more Phosphorus than Raw Oranges.
• While Raw Oranges contain 3.6 times more Calcium and 1.8 times more Manganese than Raw Orange juice.
• Both Raw Orange juice and Raw Oranges have similar amounts of Copper, Magnesium, Potassium and Water per 1 kg.
• Both Raw Orange juice as well as Raw Oranges have insufficient amounts of Selenium and Zinc in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Oranges contain 12 times more Fiber and 1.3 times more Protein than Raw Orange juice.
• Both Raw Orange juice and Raw Oranges have similar amounts of Energy, Carbohydrate and Sugars per 1 kg.
• Both Raw Orange juice as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.