Comparing Nutrients in 1 pound Florida Oranges VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Florida Oranges	Canned Orange Juice	Recommended Dietary Allowance
Energy	7.2% 209kcal	7.35% 213kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	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	40.3% 52.3g	38.4% 50g	130g per day for Men 19-50 years
Sugars	57% 41.5g	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	5.67% 3.18g	5.5% 3.1g	56g per day for Men 19-50 years

Vitamins

	Florida 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	37.8% 0.45mg	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	11.3% 1.8mg	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	17.8% 0.23mg	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	19.3% 77μg	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	227% 204mg	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

	Florida Oranges	Canned Orange Juice	Recommended Dietary Allowance
Calcium	19.5% 195mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	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	5.1% 0.41mg	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	4.73% 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	7.78% 54.4mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	22.5% 767mg	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	3.3% 0.36mg	1.65% 0.18mg	11mg per day for Men 19-50 years
Water	10.7% 395g	10.8% 398g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Canned Orange Juice per 1 lb

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

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

• 1 pound of Florida Oranges has 2.6 times more Vitamin B1, 1.9 times more Vitamin B2, 2 times more Vitamin B3, 1.4 times more Vitamin B5, 1.6 times more Vitamin B6 and 1.5 times more Vitamin C than Canned Orange Juice.
• While 1 lb of Unsweetened Canned Orange Juice contains 1.4 times more Vitamin B9 than Raw Florida Oranges.
• 1 pound of Canned Orange Juice have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Raw Florida Oranges as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one pound.

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

• 1 pound of Florida Oranges has 4.3 times more Calcium and 1.8 times more Copper than Canned Orange Juice.
• While 1 lb of Unsweetened Canned Orange Juice contains 1.4 times more Phosphorus than Raw Florida Oranges.
• Both Florida Oranges and Canned Orange Juice contain similar levels of Magnesium, Potassium and Water per one pound.
• 1 pound of Florida Oranges lack sufficient amounts of Phosphorus
• 1 pound of Canned Orange Juice lack sufficient amounts of Calcium
• Both Raw Florida Oranges as well as Unsweetened Canned Orange Juice lack sufficient amounts of Iron, Manganese, Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Florida Oranges has 8 times more Fiber than Canned Orange Juice.
• Both Florida Oranges and Canned Orange Juice offer comparable quantities of Carbohydrate and Sugars per one pound.
• 1 pound of Canned Orange Juice provide inadequate amounts of Fiber
• Both Raw Florida Oranges as well as Unsweetened Canned Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one pound.