Comparing Nutrients in 300 calories Canned Orange Juice VS Oranges with Peel

Weight per 300 calories

• Canned Orange Juice: 638g
• Oranges with Peel: 476g

Raw Oranges with Peel have 1.3 times more energy per unit of mass than Unsweetened Canned Orange Juice, which is low in comparison to other foods. Canned Orange Juice having low energy density.

Discover which food has more nutrients per 300 calories - Canned Orange Juice or Oranges with Peel ?

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Canned Orange Juice	Oranges with Peel	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.99% 0.96g	1.47% 1.43g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.11g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	2.8% 0.045g	4.76% 0.076g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	1.23% 0.21g	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	56.8% 74g	130g per day for Men 19-50 years
Sugars	77% 56g	NA	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	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	% 14.5g	NA	g per day for Men 19-50 years
Sucrose	% 26g	NA	g per day for Men 19-50 years
Fiber	5.04% 1.9g	56.4% 21.4g	38g per day for Men 19-50 years
Protein	7.75% 4.34g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	6.4% 57.4μg	6.88% 62μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.7% 0.25mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.3% 0.13mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.3mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	31.4% 1.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.2% 0.2mg	34% 0.44mg	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	35.7% 143μg	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	376% 338mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.5% 1.28mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.53% 0.64μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Oranges with Peel	Recommended Dietary Allowance
Calcium	6.4% 64mg	33.3% 333mg	1000mg per day for Men 19-50 years
Copper	15.6% 0.14mg	30% 0.27mg	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	47.6% 3.8mg	8mg per day for Men 19-50 years
Magnesium	15% 64mg	16% 66.7mg	420mg per day for Men 19-50 years
Manganese	5.83% 0.13mg	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	15.5% 109mg	15% 105mg	700mg per day for Men 19-50 years
Potassium	34.5% 1174mg	27.5% 933mg	3400mg per day for Men 19-50 years
Selenium	1.16% 0.64μg	6.06% 3.33μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.5mg	0.63% 9.52mg	1500mg per day for Men 19-50 years
Zinc	2.32% 0.26mg	4.76% 0.52mg	11mg per day for Men 19-50 years
Water	15% 560g	10.6% 392g	3700g per day for Men 19-50 years

Canned Orange Juice VS Oranges With Peel Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Orange Juice or Oranges with Peel ?

Lets compare vitamin content per 300 calories of Canned Orange Juice vs Oranges with Peel :

• 300 kcal of Raw Oranges with Peel contain 1.9 times more Vitamin B1, 1.8 times more Vitamin B2, 1.9 times more Vitamin B3, 1.4 times more Vitamin B5, 2.2 times more Vitamin B6 and 1.8 times more Vitamin C than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Oranges with Peel provide similar amounts of Vitamin A and Vitamin B9 per 300 calories.
• Both Unsweetened Canned Orange Juice as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Canned Orange Juice vs Oranges with Peel :

• 300 calories of Canned Orange Juice have 1.3 times more Potassium and 1.4 times more Water than Oranges with Peel .
• While 300 kcal of Raw Oranges with Peel contain 5.2 times more Calcium, 1.9 times more Copper, 6 times more Iron and 5.2 times more Selenium than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Oranges with Peel contain similar levels of Magnesium and Phosphorus per 300 calories.
• 300 calories of Canned Orange Juice lack sufficient amounts of Selenium
• Both Unsweetened Canned Orange Juice as well as Raw Oranges with Peel lack sufficient amounts of Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Raw Oranges with Peel contain 11.2 times more Fiber and 1.4 times more Protein than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Oranges with Peel offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Canned Orange Juice provide inadequate amounts of Fiber
• Both Unsweetened Canned Orange Juice as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.