Comparing Nutrients in 1 pound Oranges VS Canned Orange Juice

Macros Ratio

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

Macro Nutrients

	Oranges	Canned Orange Juice	Recommended Dietary Allowance
Energy	7.35% 213kcal	7.35% 213kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.3g	38.4% 50g	130g per day for Men 19-50 years
Sugars	58.5% 42.4g	55% 39.7g	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	15.2% 11g	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	% 10.3g	g per day for Men 19-50 years
Sucrose	NA	% 18.4g	g per day for Men 19-50 years
Fiber	28.6% 11g	3.6% 1.36g	38g per day for Men 19-50 years
Protein	7.6% 4.26g	5.5% 3.1g	56g per day for Men 19-50 years

Vitamins

	Oranges	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	4.54% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	14.7% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	16.3% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	11% 0.14mg	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	34% 136μg	27.2% 109μg	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	268% 241mg	152% 137mg	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	5.44% 0.82mg	6.05% 0.91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Canned Orange Juice	Recommended Dietary Allowance
Calcium	18% 181mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	11% 0.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.55% 142μg	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	5.67% 0.45mg	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	4.93% 0.11mg	4.14% 0.095mg	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	9.07% 63.5mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	24% 821mg	24.5% 835mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	1.65% 0.18mg	11mg per day for Men 19-50 years
Water	10.6% 393g	10.8% 398g	3700g per day for Men 19-50 years

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

• Raw Oranges have 1.2 times more Vitamin A, 2.2 times more Vitamin B1, 1.9 times more Vitamin B2, 1.4 times more Vitamin B3, 1.4 times more Vitamin B5, 1.9 times more Vitamin B6, 1.3 times more Vitamin B9 and 1.8 times more Vitamin C than Unsweetened Canned Orange Juice.
• Both Raw Oranges and Unsweetened Canned Orange Juice have similar amounts of Vitamin E per 1 lb.
• Both Raw Oranges as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Oranges vs Canned Orange Juice:

• Raw Oranges have 4 times more Calcium and 2 times more Copper than Unsweetened Canned Orange Juice.
• Both Raw Oranges and Unsweetened Canned Orange Juice have similar amounts of Iron, Magnesium, Manganese, Phosphorus, Potassium and Water per 1 lb.
• Both Raw Oranges as well as Unsweetened Canned Orange Juice have insufficient amounts of Selenium and Zinc in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Oranges have 8 times more Fiber and 1.4 times more Protein than Unsweetened Canned Orange Juice.
• Both Raw Oranges and Unsweetened Canned Orange Juice have similar amounts of Energy, Carbohydrate and Sugars per 1 lb.
• Both Raw Oranges as well as Unsweetened Canned Orange Juice have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.