Comparing Nutrients in 1 kilogram Navel Oranges VS Frozen Orange Juice Concentrate with Calcium

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Frozen Orange Juice Concentrate with Calcium	7%	2%	91%

Macro Nutrients

	Navel Oranges	Frozen Orange Juice Concentrate with Calcium	Recommended Dietary Allowance
Energy	17% 490kcal	50.7% 1470kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	1.84% 0.59g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	2.7% 0.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	260% 339g	130g per day for Men 19-50 years
Sugars	117% 85g	409% 297g	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	104% 75.5g	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	% 65.8g	g per day for Men 19-50 years
Sucrose	% 42.8g	% 156g	g per day for Men 19-50 years
Fiber	58% 22g	26.3% 10g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	43% 24g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Frozen Orange Juice Concentrate with Calcium	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	229% 2.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	135% 1.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	68.3% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	146% 7.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	200% 2.6mg	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	193% 770μg	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	1609% 1448mg	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	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.33% 4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Frozen Orange Juice Concentrate with Calcium	Recommended Dietary Allowance
Calcium	43% 430mg	578% 5780mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	65.6% 0.59mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4.95% 198μg	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	41.3% 3.3mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	83.3% 350mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	50.4% 1.16mg	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	447% 3130mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	185% 6290mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	14.5% 1.6mg	11mg per day for Men 19-50 years
Water	23.2% 860g	16.4% 606g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Frozen Orange Juice Concentrate with Calcium per 1 kg

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

Lets compare vitamin content per 1 kilogram of Navel Oranges vs Frozen Orange Juice Concentrate with Calcium:

• 1 kg of Frozen Orange Juice Concentrate with Calcium contains 4 times more Vitamin B1, 3.4 times more Vitamin B2, 2.6 times more Vitamin B3, 2.8 times more Vitamin B5, 3.3 times more Vitamin B6, 2.3 times more Vitamin B9, 2.5 times more Vitamin C and 4 times more Vitamin E than Raw Navel Oranges.
• 1 kilogram of Navel Oranges have insufficient amounts of Vitamin E
• Both Raw Navel Oranges as well as Frozen Orange Juice Concentrate with Calcium have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Navel Oranges vs Frozen Orange Juice Concentrate with Calcium:

• 1 kilogram of Navel Oranges has 1.4 times more Water than Frozen Orange Juice Concentrate with Calcium.
• While 1 kg of Frozen Orange Juice Concentrate with Calcium contains 13.4 times more Calcium, 1.5 times more Copper, 2.5 times more Iron, 3.2 times more Magnesium, 4 times more Manganese, 13.6 times more Phosphorus and 3.8 times more Potassium than Raw Navel Oranges.
• 1 kilogram of Navel Oranges lack sufficient amounts of Iron and Manganese
• Both Raw Navel Oranges as well as Frozen Orange Juice Concentrate with Calcium lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Navel Oranges has 2.2 times more Fiber than Frozen Orange Juice Concentrate with Calcium.
• While 1 kg of Frozen Orange Juice Concentrate with Calcium contains 3 times more Energy, 2.7 times more Carbohydrate, 3.5 times more Sugars, 3.4 times more Fructose and 2.6 times more Protein than Raw Navel Oranges.
• 1 kilogram of Navel Oranges provide inadequate amounts of Energy and Protein
• Both Raw Navel Oranges as well as Frozen Orange Juice Concentrate with Calcium provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.