Comparing Nutrients in 1 kilogram Florida Oranges VS Fresh Orange juice

Macros Ratio

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

Macro Nutrients

	Florida Oranges	Fresh Orange juice	Recommended Dietary Allowance
Energy	16% 460kcal	15.5% 450kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	0.75% 0.24g	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	1.82% 0.31g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.8% 115g	80% 104g	130g per day for Men 19-50 years
Sugars	126% 91g	116% 84g	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	29.2% 21g	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	% 18g	g per day for Men 19-50 years
Sucrose	NA	% 41.4g	g per day for Men 19-50 years
Fiber	63% 24g	5.26% 2g	38g per day for Men 19-50 years
Protein	12.5% 7g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	23% 0.3mg	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	50% 2.5mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.2% 0.51mg	30.8% 0.4mg	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	42.5% 170μg	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	500% 450mg	556% 500mg	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	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Fresh Orange juice	Recommended Dietary Allowance
Calcium	43% 430mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	49% 0.44mg	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	11.3% 0.9mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	6.1% 0.14mg	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	17% 120mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	59% 2000mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	4.55% 0.5mg	11mg per day for Men 19-50 years
Water	23.6% 871g	24% 883g	3700g per day for Men 19-50 years

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

• Raw Florida Oranges have 1.3 times more Vitamin B2, 1.3 times more Vitamin B5, 1.3 times more Vitamin B6 and 4.5 times more Vitamin E than Raw Orange juice.
• While Raw Orange juice contains 1.8 times more Vitamin B9 than Raw Florida Oranges.
• Both Raw Florida Oranges and Raw Orange juice have similar amounts of Vitamin A, Vitamin B1, Vitamin B3 and Vitamin C per 1 kg.
• Both Raw Florida Oranges as well as Raw Orange juice have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 1 kg.

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

• Raw Florida Oranges have 3.9 times more Calcium and 1.7 times more Manganese than Raw Orange juice.
• While Raw Orange juice contains 2.2 times more Iron and 1.4 times more Phosphorus than Raw Florida Oranges.
• Both Raw Florida Oranges and Raw Orange juice have similar amounts of Copper, Magnesium, Potassium and Water per 1 kg.
• Both Raw Florida Oranges as well as Raw Orange juice have insufficient amounts of Selenium and Zinc in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

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