Comparing Nutrients in 1 kilogram Fresh Orange juice VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Fresh Orange juice	Florida Oranges	Recommended Dietary Allowance
Energy	15.5% 450kcal	16% 460kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	88.8% 115g	130g per day for Men 19-50 years
Sugars	116% 84g	126% 91g	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	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Florida 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	83.3% 1mg	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	25% 4mg	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	39.2% 0.51mg	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	42.5% 170μg	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	500% 450mg	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	Florida Oranges	Recommended Dietary Allowance
Calcium	11% 110mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	49% 0.44mg	43.3% 0.39mg	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	11.3% 0.9mg	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	10.4% 0.24mg	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	17% 120mg	700mg per day for Men 19-50 years
Potassium	59% 2000mg	49.7% 1690mg	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	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	24% 883g	23.6% 871g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Florida Oranges per 1 kg

Compare the macro and micronutrient content in 1 kg of Fresh Orange juice versus 1 kg of Florida Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Fresh Orange juice has 1.8 times more Vitamin B9 than Florida Oranges.
• While 1 kg of Raw Florida Oranges contains 1.3 times more Vitamin B2, 1.3 times more Vitamin B5 and 1.3 times more Vitamin B6 than Raw Orange juice.
• Both Fresh Orange juice and Florida Oranges provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin C per one kilogram.
• Both Raw Orange juice as well as Raw Florida Oranges have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one kilogram.

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

• 1 kilogram of Fresh Orange juice has 2.2 times more Iron and 1.4 times more Phosphorus than Florida Oranges.
• While 1 kg of Raw Florida Oranges contains 3.9 times more Calcium than Raw Orange juice.
• Both Fresh Orange juice and Florida Oranges contain similar levels of Copper, Magnesium, Potassium and Water per one kilogram.
• 1 kilogram of Fresh Orange juice lack sufficient amounts of Calcium
• 1 kilogram of Florida Oranges lack sufficient amounts of Iron and Phosphorus
• Both Raw Orange juice as well as Raw Florida Oranges lack sufficient amounts of Manganese, Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Florida Oranges contains 12 times more Fiber than Raw Orange juice.
• Both Fresh Orange juice and Florida Oranges offer comparable quantities of Carbohydrate and Sugars per one kilogram.
• 1 kilogram of Fresh Orange juice provide inadequate amounts of Fiber
• Both Raw Orange juice as well as Raw Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one kilogram.