Comparing Nutrients in 1 kilogram Navel Oranges VS Chilled Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Chilled Orange Juice	5%	2%	93%

Macro Nutrients

	Navel Oranges	Chilled Orange Juice	Recommended Dietary Allowance
Energy	17% 490kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.44% 0.14g	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	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	88.8% 115g	130g per day for Men 19-50 years
Sugars	117% 85g	115% 83g	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	30.8% 22.3g	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	% 21g	g per day for Men 19-50 years
Sucrose	% 42.8g	% 40g	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	Chilled Orange Juice	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	39% 1.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	58.5% 0.76mg	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	47.5% 190μg	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	373% 336mg	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% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Chilled Orange Juice	Recommended Dietary Allowance
Calcium	43% 430mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	46.7% 0.42mg	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	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	10% 0.23mg	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	52.4% 1780mg	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	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	23.2% 860g	23.6% 872g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Navel Oranges has 1.5 times more Vitamin B1, 1.3 times more Vitamin B2, 1.5 times more Vitamin B3, 1.3 times more Vitamin B5, 1.8 times more Vitamin B9 and 1.8 times more Vitamin C than Chilled Orange Juice.
• Both Navel Oranges and Chilled Orange Juice provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Chilled Orange Juice have insufficient amounts of Vitamin B3
• Both Raw Navel Oranges as well as Chilled Orange Juice from Concentrate 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 Chilled Orange Juice:

• 1 kilogram of Navel Oranges has 3.9 times more Calcium and 1.4 times more Phosphorus than Chilled Orange Juice.
• Both Navel Oranges and Chilled Orange Juice contain similar levels of Copper, Magnesium, Potassium and Water per one kilogram.
• 1 kilogram of Chilled Orange Juice lack sufficient amounts of Calcium
• Both Raw Navel Oranges as well as Chilled Orange Juice from Concentrate 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 Chilled Orange Juice.
• Both Navel Oranges and Chilled Orange Juice offer comparable quantities of Carbohydrate, Sugars and Fructose per one kilogram.
• 1 kilogram of Chilled Orange Juice provide inadequate amounts of Fiber
• Both Raw Navel Oranges as well as Chilled Orange Juice from Concentrate provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one kilogram.