Comparing Nutrients in 1 kilogram Bottled Pomegranate Juice VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Bottled Pomegranate Juice	1%	5%	94%
Oranges	7%	2%	91%

Macro Nutrients

	Bottled Pomegranate Juice	Oranges	Recommended Dietary Allowance
Energy	18.6% 540kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	2.94% 0.5g	1.06% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	101% 131g	90% 118g	130g per day for Men 19-50 years
Sugars	174% 127g	129% 94g	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	88% 63.7g	NA	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	% 62.8g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	2.63% 1g	63% 24g	38g per day for Men 19-50 years
Protein	2.68% 1.5g	16.8% 9.4g	56g per day for Men 19-50 years

Vitamins

	Bottled Pomegranate Juice	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.6% 2.33mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	57% 2.85mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.8% 0.4mg	46% 0.6mg	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	60% 240μg	75% 300μg	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	1.1% 1mg	591% 532mg	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	25.3% 3.8mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	86.7% 104μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bottled Pomegranate Juice	Oranges	Recommended Dietary Allowance
Calcium	11% 110mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	23.3% 0.21mg	50% 0.45mg	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	12.5% 1mg	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	41.3% 0.95mg	11% 0.25mg	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	15.7% 110mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	63% 2140mg	53.2% 1810mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	8.2% 0.9mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	23.2% 860g	23.4% 868g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Bottled Pomegranate Juice vs Oranges:

• Bottled Pomegranate Juice has 2.1 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain more Vitamin A, 5.8 times more Vitamin B1, 2.7 times more Vitamin B2, 1.5 times more Vitamin B6 and 532 times more Vitamin C than Bottled Pomegranate Juice.
• Both Bottled Pomegranate Juice and Raw Oranges have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B9 per 1 kg.
• Both Bottled Pomegranate Juice as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Bottled Pomegranate Juice vs Oranges:

• Bottled Pomegranate Juice has 3.8 times more Manganese than Raw Oranges.
• While Raw Oranges contain 3.6 times more Calcium, 2.1 times more Copper, 1.4 times more Magnesium and 1.3 times more Phosphorus than Bottled Pomegranate Juice.
• Both Bottled Pomegranate Juice and Raw Oranges have similar amounts of Iron, Potassium and Water per 1 kg.
• Both Bottled Pomegranate Juice as well as Raw Oranges have insufficient amounts of Selenium and Zinc in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Bottled Pomegranate Juice has 1.4 times more Sugars than Raw Oranges.
• While Raw Oranges contain 24 times more Fiber and 6.3 times more Protein than Bottled Pomegranate Juice.
• Both Bottled Pomegranate Juice and Raw Oranges have similar amounts of Energy and Carbohydrate per 1 kg.
• Both Bottled Pomegranate Juice as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.