Comparing Nutrients in 1 kilogram Navel Oranges VS Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	4%	5%	91%

Macro Nutrients

	Navel Oranges	Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	Recommended Dietary Allowance
Energy	17% 490kcal	19.3% 560kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	3.4% 3.3g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	2.13% 0.68g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	0.88% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	100% 130g	130g per day for Men 19-50 years
Sugars	117% 85g	158% 115g	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	31% 22.5g	58.2% 42.2g	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	% 19.7g	% 32g	g per day for Men 19-50 years
Sucrose	% 42.8g	% 40.6g	g per day for Men 19-50 years
Fiber	58% 22g	15.8% 6g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	11.3% 6.3g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	23.3% 210μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	21% 3.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	61.5% 0.8mg	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	85% 340μg	42.5% 170μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	229% 5.5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	657% 591mg	69% 62mg	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	10% 1.5mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	67.5% 81μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	Recommended Dietary Allowance
Calcium	43% 430mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	54.4% 0.49mg	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	16.3% 1.3mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	590% 13.6mg	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	33% 230mg	23% 160mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	52% 1770mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	23.2% 860g	23% 856g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS per 1 kg

Compare the macro and micronutrient content in 1 kg of Navel Oranges versus 1 kg of Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Navel Oranges vs Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS:

• 1 kilogram of Navel Oranges has 1.3 times more Vitamin B3, 2 times more Vitamin B9 and 9.5 times more Vitamin C than Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS.
• While 1 kg of Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS contains 1.8 times more Vitamin A, 1.6 times more Vitamin B2, more Vitamin B12 and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS provide similar amounts of Vitamin B1 and Vitamin B6 per one kilogram.
• 1 kilogram of Navel Oranges have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin K
• Both Raw Navel Oranges as well as Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS have insufficient amounts of Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Navel Oranges vs Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS:

• 1 kilogram of Navel Oranges has 2.4 times more Calcium and 1.4 times more Phosphorus than Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS.
• While 1 kg of Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS contains 1.3 times more Copper, 2.6 times more Iron, 1.4 times more Magnesium and 46.8 times more Manganese than Raw Navel Oranges.
• Both Navel Oranges and Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS contain similar levels of Potassium and Water per one kilogram.
• 1 kilogram of Navel Oranges lack sufficient amounts of Iron and Manganese
• 1 kilogram of Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS lack sufficient amounts of Calcium
• Both Raw Navel Oranges as well as Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Navel Oranges has 3.7 times more Fiber than Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS.
• While 1 kg of Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS contains 1.3 times more Sugars and 1.9 times more Fructose than Raw Navel Oranges.
• Both Navel Oranges and Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS provide inadequate amounts of Fiber
• Both Raw Navel Oranges as well as Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one kilogram.