Comparing Nutrients in 1 pound Bottled Pomegranate Juice VS Navel Oranges

Macros Ratio

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

Macro Nutrients

	Bottled Pomegranate Juice	Navel Oranges	Recommended Dietary Allowance
Energy	8.45% 245kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.55% 0.041g	1.6g per day for Men 19-50 years
Omega 6	1.33% 0.23g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46% 59.6g	43.8% 57g	130g per day for Men 19-50 years
Sugars	79% 57.4g	53% 38.6g	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	40% 29g	14% 10.2g	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	% 28.5g	% 8.94g	g per day for Men 19-50 years
Sucrose	% 0g	% 19.4g	g per day for Men 19-50 years
Fiber	1.2% 0.45g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	1.2% 0.68g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Bottled Pomegranate Juice	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	25.7% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.23% 0.068mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.06mg	12% 1.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	23.7% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	27.6% 0.36mg	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	27.2% 109μg	38.6% 154μg	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	0.5% 0.45mg	298% 268mg	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	11.5% 1.72mg	4.54% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	39.3% 47μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bottled Pomegranate Juice	Navel Oranges	Recommended Dietary Allowance
Calcium	5% 50mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.095mg	19.7% 0.18mg	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	5.67% 0.45mg	7.37% 0.59mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	18.7% 0.43mg	5.7% 0.13mg	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	7.13% 50mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	28.5% 971mg	22% 753mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	3.7% 0.41mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	10.5% 390g	10.5% 390g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Bottled Pomegranate Juice has 2.5 times more Vitamin E and more Vitamin K than Navel Oranges.
• While 1 lb of Raw Navel Oranges contains 4.5 times more Vitamin B1, 3.4 times more Vitamin B2, 1.8 times more Vitamin B3, 2 times more Vitamin B6, 1.4 times more Vitamin B9 and 591 times more Vitamin C than Bottled Pomegranate Juice.
• Both Bottled Pomegranate Juice and Navel Oranges provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Bottled Pomegranate Juice have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin C
• 1 pound of Navel Oranges have insufficient amounts of Vitamin E and Vitamin K
• Both Bottled Pomegranate Juice as well as Raw Navel Oranges have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Bottled Pomegranate Juice has 3.3 times more Manganese and 1.3 times more Potassium than Navel Oranges.
• While 1 lb of Raw Navel Oranges contains 3.9 times more Calcium, 1.9 times more Copper, 1.6 times more Magnesium and 2.1 times more Phosphorus than Bottled Pomegranate Juice.
• Both Bottled Pomegranate Juice and Navel Oranges contain similar levels of Water per one pound.
• 1 pound of Bottled Pomegranate Juice lack sufficient amounts of Calcium, Magnesium and Phosphorus
• 1 pound of Navel Oranges lack sufficient amounts of Manganese
• Both Bottled Pomegranate Juice as well as Raw Navel Oranges lack sufficient amounts of Iron, Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Bottled Pomegranate Juice has 1.5 times more Sugars and 2.8 times more Fructose than Navel Oranges.
• While 1 lb of Raw Navel Oranges contains 22 times more Fiber than Bottled Pomegranate Juice.
• Both Bottled Pomegranate Juice and Navel Oranges offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Bottled Pomegranate Juice provide inadequate amounts of Fiber
• Both Bottled Pomegranate Juice as well as Raw Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one pound.