Comparing Nutrients in 1 kilogram Oranges with Peel VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Oranges with Peel	Canned Orange Juice	Recommended Dietary Allowance
Energy	21.7% 630kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	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	119% 155g	84.7% 110g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 22.7g	g per day for Men 19-50 years
Sucrose	NA	% 40.6g	g per day for Men 19-50 years
Fiber	118% 45g	7.9% 3g	38g per day for Men 19-50 years
Protein	23.2% 13g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	32.5% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	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	75% 300μg	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	789% 710mg	334% 301mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	13.3% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Canned Orange Juice	Recommended Dietary Allowance
Calcium	70% 700mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	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	100% 8mg	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	NA	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	31.4% 220mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	54% 1840mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	22.2% 823g	23.7% 877g	3700g per day for Men 19-50 years

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

• Raw Oranges with Peel have 1.4 times more Vitamin A, 2.6 times more Vitamin B1, 2.4 times more Vitamin B2, 2.5 times more Vitamin B3, 1.8 times more Vitamin B5, 3 times more Vitamin B6, 1.3 times more Vitamin B9 and 2.4 times more Vitamin C than Unsweetened Canned Orange Juice.
• Both Raw Oranges with Peel as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin B12 in 1 kg.

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

• Raw Oranges with Peel have 7 times more Calcium, 2.6 times more Copper, 8 times more Iron, 1.4 times more Magnesium, 1.3 times more Phosphorus, 7 times more Selenium and 2.8 times more Zinc than Unsweetened Canned Orange Juice.
• Both Raw Oranges with Peel and Unsweetened Canned Orange Juice have similar amounts of Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Oranges with Peel have 1.3 times more Energy, 2.3 times more Omega 3, 1.4 times more Carbohydrate, 15 times more Fiber and 1.9 times more Protein than Unsweetened Canned Orange Juice.
• Both Raw Oranges with Peel as well as Unsweetened Canned Orange Juice have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.