Comparing Nutrients in 500 calories Orange Juice Drink VS Oranges

Weight per 500 calories

• Orange Juice Drink: 926g
• Oranges: 1064g

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

Which food has more nutrients per 500 calories - Orange Juice Drink or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Orange Juice Drink	1%	0%	99%
Oranges	7%	2%	91%

Macro Nutrients

	Orange Juice Drink	Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	1.3% 1.28g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.65% 0.074g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 124g	96% 125g	130g per day for Men 19-50 years
Sugars	120% 86.7g	137% 99g	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	4.87% 1.85g	67% 25.5g	38g per day for Men 19-50 years
Protein	3.3% 1.85g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Orange Juice Drink	Oranges	Recommended Dietary Allowance
Vitamin A	2.06% 18.5μg	13% 117μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	293% 3.5mg	77% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	306% 4mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	289% 46.3mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	53% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	356% 4.63mg	49% 0.64mg	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	9.26% 37μg	79.8% 319μg	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	154% 139mg	629% 566mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.23% 0.19mg	12.8% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Orange Juice Drink	Oranges	Recommended Dietary Allowance
Calcium	1.85% 18.5mg	42.6% 426mg	1000mg per day for Men 19-50 years
Copper	18.5% 0.17mg	53% 0.48mg	0.9mg per day for Men 19-50 years
Fluoride	12.7% 507μg	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	12.7% 1mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	2.8% 0.065mg	11.6% 0.27mg	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	5.3% 37mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	56.6% 1926mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	9.67% 5.3μg	55μg per day for Men 19-50 years
Sodium	1.23% 18.5mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	1.7% 0.19mg	6.77% 0.74mg	11mg per day for Men 19-50 years
Water	21.6% 798g	25% 923g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Orange Juice Drink vs Oranges:

• Orange Juice Drink has 3.8 times more Vitamin B1, 9.4 times more Vitamin B2, 15.4 times more Vitamin B3 and 7.3 times more Vitamin B6 than Raw Oranges.
• While Raw Oranges contain 6.3 times more Vitamin A, 4.8 times more Vitamin B5, 8.6 times more Vitamin B9, 4.1 times more Vitamin C and 10.3 times more Vitamin E than Orange Juice Drink.
• Both Orange Juice Drink as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Orange Juice Drink vs Oranges:

• Raw Oranges contain 23 times more Calcium, 2.9 times more Copper, 3.8 times more Magnesium, 4.1 times more Manganese, 4 times more Phosphorus, 5 times more Potassium, more Selenium and 4 times more Zinc than Orange Juice Drink.
• Both Orange Juice Drink and Raw Oranges have similar amounts of Iron and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Oranges contain 13.8 times more Fiber and 5.4 times more Protein than Orange Juice Drink.
• Both Orange Juice Drink and Raw Oranges have similar amounts of Energy, Carbohydrate and Sugars per 500 kcal.
• Both Orange Juice Drink as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.