Comparing Nutrients in 1 pound Valencia Oranges VS Passion-fruit Juice, Purple

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Passion-fruit Juice, Purple	3%	1%	96%

Macro Nutrients

	Valencia Oranges	Passion-fruit Juice, Purple	Recommended Dietary Allowance
Energy	7.66% 222kcal	7.98% 231kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	0.23% 0.23g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.057% 0.018g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.5% 54g	47.5% 61.7g	130g per day for Men 19-50 years
Sugars	NA	84% 60.8g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	30% 11.3g	2.4% 0.91g	38g per day for Men 19-50 years
Protein	8.42% 4.7g	3.16% 1.77g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Passion-fruit Juice, Purple	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	18% 163μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	45.7% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	41.4% 6.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	17.4% 0.23mg	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	44.2% 177μg	7.94% 31.8μg	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	244% 220mg	150% 135mg	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	NA	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Passion-fruit Juice, Purple	Recommended Dietary Allowance
Calcium	18% 181mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	26.7% 0.24mg	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	5.1% 0.41mg	13.6% 1.1mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	18.4% 77mg	420mg per day for Men 19-50 years
Manganese	4.54% 0.1mg	NA	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	11% 77mg	8.42% 59mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	37% 1261mg	3400mg per day for Men 19-50 years
Selenium	NA	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	2.06% 0.23mg	11mg per day for Men 19-50 years
Water	10.6% 392g	10.5% 388g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Passion-fruit Juice, Purple per 1 lb

Compare the macro and micronutrient content in 1 lb of Valencia Oranges versus 1 lb of Passion-fruit Juice, Purple to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Valencia Oranges vs Passion-fruit Juice, Purple:

• 1 pound of Valencia Oranges has more Vitamin B1, 1.3 times more Vitamin B6, 5.6 times more Vitamin B9 and 1.6 times more Vitamin C than Passion-fruit Juice, Purple.
• While 1 lb of Raw Passion-fruit Juice, Purple contains 3 times more Vitamin A, 3.3 times more Vitamin B2 and 5.3 times more Vitamin B3 than Raw Valencia Oranges.
• 1 pound of Valencia Oranges have insufficient amounts of Vitamin A and Vitamin B3
• 1 pound of Passion-fruit Juice, Purple have insufficient amounts of Vitamin B1 and Vitamin B9
• Both Raw Valencia Oranges as well as Raw Passion-fruit Juice, Purple have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Valencia Oranges vs Passion-fruit Juice, Purple:

• 1 pound of Valencia Oranges has 10 times more Calcium and 1.3 times more Phosphorus than Passion-fruit Juice, Purple.
• While 1 lb of Raw Passion-fruit Juice, Purple contains 1.4 times more Copper, 2.7 times more Iron, 1.7 times more Magnesium and 1.6 times more Potassium than Raw Valencia Oranges.
• Both Valencia Oranges and Passion-fruit Juice, Purple contain similar levels of Water per one pound.
• 1 pound of Valencia Oranges lack sufficient amounts of Iron
• 1 pound of Passion-fruit Juice, Purple lack sufficient amounts of Calcium and Phosphorus
• Both Raw Valencia Oranges as well as Raw Passion-fruit Juice, Purple lack sufficient amounts of Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Valencia Oranges has 12.5 times more Fiber than Passion-fruit Juice, Purple.
• Both Valencia Oranges and Passion-fruit Juice, Purple offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Passion-fruit Juice, Purple provide inadequate amounts of Fiber
• Both Raw Valencia Oranges as well as Raw Passion-fruit Juice, Purple provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one pound.