Comparing Nutrients in 300 calories Fresh Orange juice VS Orange Peel

Weight per 300 calories

• Fresh Orange juice: 667g
• Orange Peel: 309g

Raw Orange Peel has 2.2 times more energy per unit of mass than Raw Orange juice, which is average in comparison to other foods. Fresh Orange juice having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Orange Peel	6%	2%	92%

Macro Nutrients

	Fresh Orange juice	Orange Peel	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.37% 1.33g	0.64% 0.62g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.23% 0.074g	32g per day for Men 19-50 years
Omega 3	4.6% 0.073g	2.13% 0.034g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	0.53% 0.09g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.3% 69.3g	59.5% 77.3g	130g per day for Men 19-50 years
Sugars	77.2% 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	19.5% 14g	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	% 12g	NA	g per day for Men 19-50 years
Sucrose	% 27.6g	NA	g per day for Men 19-50 years
Fiber	3.5% 1.33g	86.3% 32.8g	38g per day for Men 19-50 years
Protein	8.33% 4.67g	8.3% 4.64g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Orange Peel	Recommended Dietary Allowance
Vitamin A	7.4% 66.7μg	7.2% 65μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.7% 2.67mg	17.4% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.3% 1.27mg	30.3% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.5% 0.27mg	42% 0.54mg	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	50% 200μg	23% 93μg	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	370% 333mg	467% 421mg	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	1.78% 0.27mg	5.15% 0.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.56% 0.67μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Orange Peel	Recommended Dietary Allowance
Calcium	7.33% 73.3mg	49.8% 498mg	1000mg per day for Men 19-50 years
Copper	32.6% 0.29mg	31.6% 0.28mg	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	16.7% 1.33mg	31% 2.47mg	8mg per day for Men 19-50 years
Magnesium	17.5% 73.3mg	16.2% 68mg	420mg per day for Men 19-50 years
Manganese	4.06% 0.093mg	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	16% 113mg	9.28% 65mg	700mg per day for Men 19-50 years
Potassium	39.2% 1333mg	19.3% 656mg	3400mg per day for Men 19-50 years
Selenium	1.2% 0.67μg	5.62% 3.1μg	55μg per day for Men 19-50 years
Sodium	0.44% 6.67mg	0.62% 9.28mg	1500mg per day for Men 19-50 years
Zinc	3.03% 0.33mg	7.03% 0.77mg	11mg per day for Men 19-50 years
Water	16% 589g	6.06% 224g	3700g per day for Men 19-50 years

Fresh Orange Juice VS Orange Peel Nutrients Per 300 Kcal

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

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

• 300 calories of Fresh Orange juice have 1.6 times more Vitamin B1 and 2.2 times more Vitamin B9 than Orange Peel.
• While 300 kcal of Raw Orange Peel contain 1.4 times more Vitamin B2, 2 times more Vitamin B6 and 1.3 times more Vitamin C than Raw Orange juice.
• Both Fresh Orange juice and Orange Peel provide similar amounts of Vitamin A, Vitamin B3 and Vitamin B5 per 300 calories.
• Both Raw Orange juice as well as Raw Orange Peel have insufficient amounts of Vitamin B12 and Vitamin E in 300 calories.

Comparing minerals per 300 calories for Fresh Orange juice vs Orange Peel:

• 300 calories of Fresh Orange juice have 1.7 times more Phosphorus, 2 times more Potassium and 2.6 times more Water than Orange Peel.
• While 300 kcal of Raw Orange Peel contain 6.8 times more Calcium, 1.9 times more Iron and 2.3 times more Zinc than Raw Orange juice.
• Both Fresh Orange juice and Orange Peel contain similar levels of Copper and Magnesium per 300 calories.
• 300 calories of Fresh Orange juice lack sufficient amounts of Zinc
• Both Raw Orange juice as well as Raw Orange Peel lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Raw Orange Peel contain 24.6 times more Fiber than Raw Orange juice.
• Both Fresh Orange juice and Orange Peel offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• 300 calories of Fresh Orange juice provide inadequate amounts of Fiber
• Both Raw Orange juice as well as Raw Orange Peel provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.