Comparing Nutrients in 300 calories Canned Orange Juice VS Fresh Orange juice

Weight per 300 calories

• Canned Orange Juice: 638g
• Fresh Orange juice: 667g

Both foods have similar energy densities which is low in comparison to other foods.

Discover which food has more nutrients per 300 calories - Canned Orange Juice or Fresh Orange juice?

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Canned Orange Juice	Fresh Orange juice	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.99% 0.96g	1.37% 1.33g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.11g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	2.8% 0.045g	4.6% 0.073g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70.3g	53.3% 69.3g	130g per day for Men 19-50 years
Sugars	77% 56g	77.2% 56g	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	21.4% 15.5g	19.5% 14g	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	% 14.5g	% 12g	g per day for Men 19-50 years
Sucrose	% 26g	% 27.6g	g per day for Men 19-50 years
Fiber	5.04% 1.9g	3.5% 1.33g	38g per day for Men 19-50 years
Protein	7.75% 4.34g	8.33% 4.67g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	6.4% 57.4μg	7.4% 66.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.7% 0.25mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.3% 0.13mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.3mg	16.7% 2.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	25.3% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.2% 0.2mg	20.5% 0.27mg	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	38.3% 153μg	50% 200μg	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	213% 192mg	370% 333mg	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	8.5% 1.28mg	1.78% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.53% 0.64μg	0.56% 0.67μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Fresh Orange juice	Recommended Dietary Allowance
Calcium	6.4% 64mg	7.33% 73.3mg	1000mg per day for Men 19-50 years
Copper	15.6% 0.14mg	32.6% 0.29mg	0.9mg per day for Men 19-50 years
Fluoride	5% 200μg	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	7.98% 0.64mg	16.7% 1.33mg	8mg per day for Men 19-50 years
Magnesium	15% 64mg	17.5% 73.3mg	420mg per day for Men 19-50 years
Manganese	5.83% 0.13mg	4.06% 0.093mg	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	15.5% 109mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	34.5% 1174mg	39.2% 1333mg	3400mg per day for Men 19-50 years
Selenium	1.16% 0.64μg	1.2% 0.67μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.5mg	0.44% 6.67mg	1500mg per day for Men 19-50 years
Zinc	2.32% 0.26mg	3.03% 0.33mg	11mg per day for Men 19-50 years
Water	15% 560g	16% 589g	3700g per day for Men 19-50 years

Canned Orange Juice VS Fresh Orange Juice Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Orange Juice or Fresh Orange juice?

Lets compare vitamin content per 300 calories of Canned Orange Juice vs Fresh Orange juice:

• 300 calories of Canned Orange Juice have 4.8 times more Vitamin E than Fresh Orange juice.
• While 300 kcal of Raw Orange juice contain 2.4 times more Vitamin B1, 1.5 times more Vitamin B2, 2.1 times more Vitamin B3, 1.3 times more Vitamin B6, 1.3 times more Vitamin B9 and 1.7 times more Vitamin C than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Fresh Orange juice provide similar amounts of Vitamin A and Vitamin B5 per 300 calories.
• 300 calories of Fresh Orange juice have insufficient amounts of Vitamin E
• Both Unsweetened Canned Orange Juice as well as Raw Orange juice have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Canned Orange Juice vs Fresh Orange juice:

• 300 kcal of Raw Orange juice contain 2.1 times more Copper and 2.1 times more Iron than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Fresh Orange juice contain similar levels of Calcium, Magnesium, Phosphorus, Potassium and Water per 300 calories.
• Both Unsweetened Canned Orange Juice as well as Raw Orange juice lack sufficient amounts of Manganese, Selenium and Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• Both Unsweetened Canned Orange Juice and Raw Orange juice have similar amounts of macro-nutrients per 300 kcal
• Both Canned Orange Juice and Fresh Orange juice offer comparable quantities of Energy, Carbohydrate, Sugars, Fructose and Protein per 300 calories.
• Both Unsweetened Canned Orange Juice as well as Raw Orange juice provide inadequate amounts of Omega 3, Omega 6 and Fiber in 300 calories.