Comparing Nutrients in 300 calories Valencia Oranges VS No Pulp Light Orange Juice

Weight per 300 calories

• Valencia Oranges: 612g
• No Pulp Light Orange Juice: 1429g

Valencia Oranges have 2.3 times more energy per 100g than No Pulp Light Orange Juice. It has low energy density when compared to other foods. No Pulp Light Orange Juice having very low energy density.

Discover which food has more nutrients per 300 calories - Valencia Oranges or No Pulp Light Orange Juice?

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
No Pulp Light Orange Juice	4%	0%	96%

Macro Nutrients

	Valencia Oranges	No Pulp Light Orange Juice	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.84g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	0% 0g	32g per day for Men 19-50 years
Omega 3	6.12% 0.098g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 72.8g	59.6% 77.4g	130g per day for Men 19-50 years
Sugars	NA	82% 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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	40.3% 15.3g	0% 0g	38g per day for Men 19-50 years
Protein	11.4% 6.37g	5.36% 3g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	No Pulp Light Orange Juice	Recommended Dietary Allowance
Vitamin A	8.16% 73.5μg	16% 143μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.4% 0.53mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.24mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.68mg	29.7% 4.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.6% 1.53mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.7% 0.39mg	55% 0.71mg	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	59.7% 239μg	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	330% 297mg	476% 429mg	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	NA	119% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	No Pulp Light Orange Juice	Recommended Dietary Allowance
Calcium	24.5% 245mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	28.6% 0.26mg	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	6.9% 0.55mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61.2mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	6.12% 0.14mg	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% 104mg	8.16% 57mg	700mg per day for Men 19-50 years
Potassium	32.2% 1096mg	79% 2686mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	3.8% 57mg	1500mg per day for Men 19-50 years
Zinc	3.34% 0.37mg	2.6% 0.29mg	11mg per day for Men 19-50 years
Water	14.3% 529g	36.4% 1346g	3700g per day for Men 19-50 years

Valencia Oranges VS No Pulp Light Orange Juice Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Valencia Oranges or No Pulp Light Orange Juice?

Lets compare vitamin content per 300 calories of Valencia Oranges vs No Pulp Light Orange Juice:

• 300 calories of Valencia Oranges have 1.7 times more Vitamin B9 than No Pulp Light Orange Juice.
• While 300 kcal of No Pulp Light Orange Juice contain 1.9 times more Vitamin A, 1.7 times more Vitamin B1, 1.6 times more Vitamin B2, 2.8 times more Vitamin B3, 1.9 times more Vitamin B6 and 1.4 times more Vitamin C than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as No Pulp Light Orange Juice have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Valencia Oranges vs No Pulp Light Orange Juice:

• 300 calories of Valencia Oranges have more Calcium, more Iron and 1.8 times more Phosphorus than No Pulp Light Orange Juice.
• While 300 kcal of No Pulp Light Orange Juice contain 2.3 times more Magnesium, 2.5 times more Potassium and 2.5 times more Water than Raw Valencia Oranges.
• Both Valencia Oranges and No Pulp Light Orange Juice contain similar levels of Copper per 300 calories.
• 300 calories of No Pulp Light Orange Juice lack sufficient amounts of Calcium and Iron
• Both Raw Valencia Oranges as well as No Pulp Light Orange Juice lack sufficient amounts of Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Valencia Oranges have more Omega 3, more Fiber and 2.1 times more Protein than No Pulp Light Orange Juice.
• Both Valencia Oranges and No Pulp Light Orange Juice offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of No Pulp Light Orange Juice provide inadequate amounts of Omega 3, Fiber and Protein
• Both Raw Valencia Oranges as well as No Pulp Light Orange Juice provide inadequate amounts of Omega 6 in 300 calories.