Comparing Nutrients in 300 calories Valencia Oranges VS 100 Vegetable And Fruit Juice Blend% Juice, With Added Vitamins A, C, E

Weight per 300 calories

• Valencia Oranges: 612g
• 100 Vegetable And Fruit Juice Blend% Juice, With Added Vitamins A, C, E: 652g

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

Which food has more nutrients per 300 calories - Valencia Oranges or 100 Vegetable And Fruit Juice Blend% Juice, With Added Vitamins A, C, E?

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
100 Vegetable And Fruit Juice Blend% Juice, With Added Vitamins A, C, E	3%	0%	97%

Macro Nutrients

	Valencia Oranges	100 Vegetable And Fruit Juice Blend% Juice, With Added Vitamins A, C, E	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.84g	0.067% 0.065g	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	56% 72.7g	130g per day for Men 19-50 years
Sugars	NA	93% 67.6g	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	3.5% 1.96g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	100 Vegetable And Fruit Juice Blend% Juice, With Added Vitamins A, C, E	Recommended Dietary Allowance
Vitamin A	8.16% 73.5μg	26% 235μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.4% 0.53mg	0.54% 0.007mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.24mg	0.5% 0.007mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.68mg	0.53% 0.085mg	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	8.03% 0.1mg	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	4.9% 19.6μg	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	207% 186mg	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	38% 5.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.54% 0.65μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	100 Vegetable And Fruit Juice Blend% Juice, With Added Vitamins A, C, E	Recommended Dietary Allowance
Calcium	24.5% 245mg	5.2% 52mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	8.7% 0.078mg	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	25.3% 2.02mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61.2mg	11% 45.7mg	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	0.93% 6.52mg	700mg per day for Men 19-50 years
Potassium	32.2% 1096mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	12.6% 189mg	1500mg per day for Men 19-50 years
Zinc	3.34% 0.37mg	0.59% 0.065mg	11mg per day for Men 19-50 years
Water	14.3% 529g	15.6% 577g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Valencia Oranges vs 100 Vegetable And Fruit Juice Blend% Juice, With Added Vitamins A, C, E:

• Raw Valencia Oranges have 81.7 times more Vitamin B1, 37.6 times more Vitamin B2, 19.8 times more Vitamin B3, 3.7 times more Vitamin B6, 12.2 times more Vitamin B9 and 1.6 times more Vitamin C than 100 Vegetable And Fruit Juice Blend% Juice, With Added Vitamins A, C, E.
• While 100 Vegetable And Fruit Juice Blend% Juice, With Added Vitamins A, C, E contain 3.2 times more Vitamin A than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as 100 Vegetable And Fruit Juice Blend% Juice, With Added Vitamins A, C, E have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Valencia Oranges vs 100 Vegetable And Fruit Juice Blend% Juice, With Added Vitamins A, C, E:

• Raw Valencia Oranges have 4.7 times more Calcium, 2.9 times more Copper, 1.3 times more Magnesium, 16 times more Phosphorus, 1.7 times more Potassium and 5.6 times more Zinc than 100 Vegetable And Fruit Juice Blend% Juice, With Added Vitamins A, C, E.
• While 100 Vegetable And Fruit Juice Blend% Juice, With Added Vitamins A, C, E contain 3.7 times more Iron and more Sodium than Raw Valencia Oranges.
• Both Raw Valencia Oranges and 100 Vegetable And Fruit Juice Blend% Juice, With Added Vitamins A, C, E have similar amounts of Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Valencia Oranges have more Omega 3, more Fiber and 3.3 times more Protein than 100 Vegetable And Fruit Juice Blend% Juice, With Added Vitamins A, C, E.
• Both Raw Valencia Oranges and 100 Vegetable And Fruit Juice Blend% Juice, With Added Vitamins A, C, E have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw Valencia Oranges as well as 100 Vegetable And Fruit Juice Blend% Juice, With Added Vitamins A, C, E have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.