Comparing Nutrients in 1 kilogram Oranges VS Frozen Orange Juice Concentrate

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Frozen Orange Juice Concentrate	6%	1%	93%

Macro Nutrients

	Oranges	Frozen Orange Juice Concentrate	Recommended Dietary Allowance
Energy	16.2% 470kcal	51% 1480kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	1.84% 0.59g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	2.7% 0.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	271% 352g	130g per day for Men 19-50 years
Sugars	129% 94g	409% 297g	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	104% 75.5g	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	% 65.8g	g per day for Men 19-50 years
Sucrose	NA	% 156g	g per day for Men 19-50 years
Fiber	63% 24g	26.3% 10g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	43% 24g	56g per day for Men 19-50 years

Vitamins

	Oranges	Frozen Orange Juice Concentrate	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	229% 2.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	135% 1.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	68.3% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	146% 7.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	200% 2.6mg	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	193% 770μg	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	591% 532mg	1609% 1448mg	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	12% 1.8mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.33% 4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Frozen Orange Juice Concentrate	Recommended Dietary Allowance
Calcium	40% 400mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	65.6% 0.59mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4.95% 198μg	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	12.5% 1mg	41.3% 3.3mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	83.3% 350mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	50.4% 1.16mg	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	20% 140mg	87% 610mg	700mg per day for Men 19-50 years
Potassium	53.2% 1810mg	185% 6290mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	14.5% 1.6mg	11mg per day for Men 19-50 years
Water	23.4% 868g	16.4% 606g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Oranges vs Frozen Orange Juice Concentrate:

• Frozen Orange Juice Concentrate contains 3.2 times more Vitamin B1, 4.4 times more Vitamin B2, 3.9 times more Vitamin B3, 2.9 times more Vitamin B5, 4.3 times more Vitamin B6, 2.6 times more Vitamin B9, 2.7 times more Vitamin C and 3.3 times more Vitamin E than Raw Oranges.
• Both Raw Oranges and Frozen Orange Juice Concentrate have similar amounts of Vitamin A per 1 kg.
• Both Raw Oranges as well as Frozen Orange Juice Concentrate have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Oranges vs Frozen Orange Juice Concentrate:

• Raw Oranges have 1.4 times more Water than Frozen Orange Juice Concentrate.
• While Frozen Orange Juice Concentrate contains 1.3 times more Copper, 3.3 times more Iron, 3.5 times more Magnesium, 4.6 times more Manganese, 4.4 times more Phosphorus, 3.5 times more Potassium and 2.3 times more Zinc than Raw Oranges.
• Both Raw Oranges and Frozen Orange Juice Concentrate have similar amounts of Calcium per 1 kg.
• Both Raw Oranges as well as Frozen Orange Juice Concentrate have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Oranges have 2.4 times more Fiber than Frozen Orange Juice Concentrate.
• While Frozen Orange Juice Concentrate contains 3.1 times more Energy, 2.4 times more Omega 3, 3 times more Carbohydrate, 3.2 times more Sugars and 2.6 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Frozen Orange Juice Concentrate have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.