Comparing Nutrients in 300 calories Frozen Orange Juice Concentrate with Calcium VS Florida Oranges

Weight per 300 calories

• Frozen Orange Juice Concentrate with Calcium: 204g
• Florida Oranges: 652g

Frozen Orange Juice Concentrate with Calcium has 3.2 times more energy per 100g than Florida Oranges. It has average energy density when compared to other foods. Raw Florida Oranges having low energy density.

Which food has more nutrients per 300 calories - Frozen Orange Juice Concentrate with Calcium or Florida Oranges?

Macros Ratio

	Protein	Fat	Carbs
Frozen Orange Juice Concentrate with Calcium	7%	2%	91%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Frozen Orange Juice Concentrate with Calcium	Florida Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.51g	1.4% 1.37g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	2.17% 0.035g	4.5% 0.072g	1.6g per day for Men 19-50 years
Omega 6	0.55% 0.094g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53% 69g	58% 75.3g	130g per day for Men 19-50 years
Sugars	83.5% 60.6g	82.2% 59.6g	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	21.3% 15.4g	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	% 13.4g	NA	g per day for Men 19-50 years
Sucrose	% 32g	NA	g per day for Men 19-50 years
Fiber	5.37% 2.04g	41% 15.7g	38g per day for Men 19-50 years
Protein	8.75% 4.9g	8.15% 4.57g	56g per day for Men 19-50 years

Vitamins

	Frozen Orange Juice Concentrate with Calcium	Florida Oranges	Recommended Dietary Allowance
Vitamin A	2.95% 26.5μg	7.97% 71.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.8% 0.56mg	54.3% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.23mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	32.6% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.53mg	25.6% 0.33mg	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	39.3% 157μg	27.7% 111μg	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	328% 296mg	326% 293mg	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	8.16% 1.22mg	7.83% 1.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.68% 0.82μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Orange Juice Concentrate with Calcium	Florida Oranges	Recommended Dietary Allowance
Calcium	118% 1180mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	13.4% 0.12mg	28.3% 0.25mg	0.9mg per day for Men 19-50 years
Fluoride	1% 40.4μg	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	8.4% 0.67mg	7.34% 0.59mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	15.5% 65.2mg	420mg per day for Men 19-50 years
Manganese	10.3% 0.24mg	6.8% 0.16mg	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	91% 639mg	11% 78.3mg	700mg per day for Men 19-50 years
Potassium	37.8% 1284mg	32.4% 1102mg	3400mg per day for Men 19-50 years
Selenium	1.5% 0.82μg	5.93% 3.26μg	55μg per day for Men 19-50 years
Sodium	0.95% 14.3mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	2.97% 0.33mg	4.74% 0.52mg	11mg per day for Men 19-50 years
Water	3.34% 124g	15.4% 568g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Frozen Orange Juice Concentrate with Calcium vs Florida Oranges:

• Frozen Orange Juice Concentrate with Calcium has 1.4 times more Vitamin B2, 1.6 times more Vitamin B6 and 1.4 times more Vitamin B9 than Raw Florida Oranges.
• While Raw Florida Oranges contain 2.7 times more Vitamin A than Frozen Orange Juice Concentrate with Calcium.
• Both Frozen Orange Juice Concentrate with Calcium and Raw Florida Oranges have similar amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin C and Vitamin E per 300 kcal.
• Both Frozen Orange Juice Concentrate with Calcium as well as Raw Florida Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Frozen Orange Juice Concentrate with Calcium vs Florida Oranges:

• Frozen Orange Juice Concentrate with Calcium has 4.2 times more Calcium, 1.5 times more Manganese and 8.2 times more Phosphorus than Raw Florida Oranges.
• While Raw Florida Oranges contain 2.1 times more Copper, 4 times more Selenium, 1.6 times more Zinc and 4.6 times more Water than Frozen Orange Juice Concentrate with Calcium.
• Both Frozen Orange Juice Concentrate with Calcium and Raw Florida Oranges have similar amounts of Iron, Magnesium and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Florida Oranges contain 2.1 times more Omega 3 and 7.7 times more Fiber than Frozen Orange Juice Concentrate with Calcium.
• Both Frozen Orange Juice Concentrate with Calcium and Raw Florida Oranges have similar amounts of Energy, Carbohydrate, Sugars and Protein per 300 kcal.
• Both Frozen Orange Juice Concentrate with Calcium as well as Raw Florida Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.