Comparing Nutrients in 1 kilogram Navel Oranges VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Navel Oranges	Canned Orange Juice	Recommended Dietary Allowance
Energy	17% 490kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	84.7% 110g	130g per day for Men 19-50 years
Sugars	117% 85g	121% 87.6g	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	33.5% 24.3g	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	% 22.7g	g per day for Men 19-50 years
Sucrose	% 42.8g	% 40.6g	g per day for Men 19-50 years
Fiber	58% 22g	7.9% 3g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	32.5% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	24% 0.31mg	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	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	657% 591mg	334% 301mg	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	13.3% 2mg	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

	Navel Oranges	Canned Orange Juice	Recommended Dietary Allowance
Calcium	43% 430mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	24.4% 0.22mg	0.9mg per day for Men 19-50 years
Fluoride	NA	7.83% 313μg	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	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	9.13% 0.21mg	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	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	54% 1840mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	23.2% 860g	23.7% 877g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Canned Orange Juice per 1 kg

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

Lets compare vitamin content per 1 kilogram of Navel Oranges vs Canned Orange Juice:

• 1 kilogram of Navel Oranges has 1.7 times more Vitamin B1, 2.4 times more Vitamin B2, 2.1 times more Vitamin B3, 1.5 times more Vitamin B5, 2.5 times more Vitamin B6, 1.4 times more Vitamin B9 and 2 times more Vitamin C than Canned Orange Juice.
• 1 kilogram of Canned Orange Juice have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Raw Navel Oranges as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Navel Oranges vs Canned Orange Juice:

• 1 kilogram of Navel Oranges has 4.3 times more Calcium, 1.8 times more Copper and 1.4 times more Phosphorus than Canned Orange Juice.
• Both Navel Oranges and Canned Orange Juice contain similar levels of Magnesium, Potassium and Water per one kilogram.
• 1 kilogram of Canned Orange Juice lack sufficient amounts of Calcium
• Both Raw Navel Oranges as well as Unsweetened Canned Orange Juice lack sufficient amounts of Iron, Manganese, Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Navel Oranges has 7.3 times more Fiber than Canned Orange Juice.
• Both Navel Oranges and Canned Orange Juice offer comparable quantities of Carbohydrate, Sugars and Fructose per one kilogram.
• 1 kilogram of Canned Orange Juice provide inadequate amounts of Fiber
• Both Raw Navel Oranges as well as Unsweetened Canned Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one kilogram.