Comparing Nutrients in 1 pound Valencia Oranges VS Bottled Pomegranate Juice

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Bottled Pomegranate Juice	1%	5%	94%

Macro Nutrients

	Valencia Oranges	Bottled Pomegranate Juice	Recommended Dietary Allowance
Energy	7.66% 222kcal	8.45% 245kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	1.1% 0.35g	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	1.33% 0.23g	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	46% 59.6g	130g per day for Men 19-50 years
Sugars	NA	79% 57.4g	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	40% 29g	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	% 28.5g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	30% 11.3g	1.2% 0.45g	38g per day for Men 19-50 years
Protein	8.42% 4.7g	1.2% 0.68g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Bottled Pomegranate Juice	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	5.23% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	6.6% 1.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	14% 0.18mg	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	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	244% 220mg	0.5% 0.45mg	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	11.5% 1.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	39.3% 47μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Bottled Pomegranate Juice	Recommended Dietary Allowance
Calcium	18% 181mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	10.6% 0.095mg	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	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	4.54% 0.1mg	18.7% 0.43mg	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	7.13% 50mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	28.5% 971mg	3400mg per day for Men 19-50 years
Selenium	NA	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	3.7% 0.41mg	11mg per day for Men 19-50 years
Water	10.6% 392g	10.5% 390g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Bottled Pomegranate Juice per 1 lb

Compare the macro and micronutrient content in 1 lb of Valencia Oranges versus 1 lb of Bottled Pomegranate Juice to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Valencia Oranges has 5.8 times more Vitamin B1, 2.7 times more Vitamin B2, 1.6 times more Vitamin B6, 1.6 times more Vitamin B9 and 485 times more Vitamin C than Bottled Pomegranate Juice.
• Both Valencia Oranges and Bottled Pomegranate Juice provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Bottled Pomegranate Juice have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin C
• Both Raw Valencia Oranges as well as Bottled Pomegranate Juice have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Valencia Oranges vs Bottled Pomegranate Juice:

• 1 pound of Valencia Oranges has 3.6 times more Calcium, 1.8 times more Copper, 1.4 times more Magnesium and 1.5 times more Phosphorus than Bottled Pomegranate Juice.
• While 1 lb of Bottled Pomegranate Juice contains 4.1 times more Manganese than Raw Valencia Oranges.
• Both Valencia Oranges and Bottled Pomegranate Juice contain similar levels of Potassium and Water per one pound.
• 1 pound of Valencia Oranges lack sufficient amounts of Manganese
• 1 pound of Bottled Pomegranate Juice lack sufficient amounts of Calcium, Magnesium and Phosphorus
• Both Raw Valencia Oranges as well as Bottled Pomegranate Juice lack sufficient amounts of Iron and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Valencia Oranges has 25 times more Fiber than Bottled Pomegranate Juice.
• Both Valencia Oranges and Bottled Pomegranate Juice offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Bottled Pomegranate Juice provide inadequate amounts of Fiber
• Both Raw Valencia Oranges as well as Bottled Pomegranate Juice provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one pound.