Comparing Nutrients in 1 kilogram Florida Oranges VS Bottled Pomegranate Juice

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Bottled Pomegranate Juice	1%	5%	94%

Macro Nutrients

	Florida Oranges	Bottled Pomegranate Juice	Recommended Dietary Allowance
Energy	16% 460kcal	18.6% 540kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	2.94% 0.5g	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	101% 131g	130g per day for Men 19-50 years
Sugars	126% 91g	174% 127g	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	88% 63.7g	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	% 62.8g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	63% 24g	2.63% 1g	38g per day for Men 19-50 years
Protein	12.5% 7g	2.68% 1.5g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Bottled Pomegranate Juice	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	14.6% 2.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	57% 2.85mg	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	60% 240μg	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	1.1% 1mg	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	25.3% 3.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	86.7% 104μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Bottled Pomegranate Juice	Recommended Dietary Allowance
Calcium	43% 430mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	23.3% 0.21mg	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	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	41.3% 0.95mg	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	15.7% 110mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	63% 2140mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	8.2% 0.9mg	11mg per day for Men 19-50 years
Water	23.6% 871g	23.2% 860g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Bottled Pomegranate Juice per 1 kg

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

Lets compare vitamin content per 1 kilogram of Florida Oranges vs Bottled Pomegranate Juice:

• 1 kilogram of Florida Oranges has 6.7 times more Vitamin B1, 2.7 times more Vitamin B2, 1.7 times more Vitamin B3, 1.3 times more Vitamin B6 and 450 times more Vitamin C than Bottled Pomegranate Juice.
• While 1 kg of Bottled Pomegranate Juice contains 1.4 times more Vitamin B9, 2.1 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• Both Florida Oranges and Bottled Pomegranate Juice provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Florida Oranges have insufficient amounts of Vitamin E and Vitamin K
• 1 kilogram of Bottled Pomegranate Juice have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin C
• Both Raw Florida Oranges as well as Bottled Pomegranate Juice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Florida Oranges vs Bottled Pomegranate Juice:

• 1 kilogram of Florida Oranges has 3.9 times more Calcium, 1.9 times more Copper and 1.4 times more Magnesium than Bottled Pomegranate Juice.
• While 1 kg of Bottled Pomegranate Juice contains 4 times more Manganese and 1.3 times more Potassium than Raw Florida Oranges.
• Both Florida Oranges and Bottled Pomegranate Juice contain similar levels of Water per one kilogram.
• 1 kilogram of Florida Oranges lack sufficient amounts of Manganese
• 1 kilogram of Bottled Pomegranate Juice lack sufficient amounts of Calcium and Magnesium
• Both Raw Florida Oranges as well as Bottled Pomegranate Juice lack sufficient amounts of Iron, Phosphorus, Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Florida Oranges has 24 times more Fiber than Bottled Pomegranate Juice.
• While 1 kg of Bottled Pomegranate Juice contains 1.4 times more Sugars than Raw Florida Oranges.
• Both Florida Oranges and Bottled Pomegranate Juice offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Bottled Pomegranate Juice provide inadequate amounts of Fiber
• Both Raw Florida Oranges as well as Bottled Pomegranate Juice provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one kilogram.