Comparing Nutrients in 500 calories Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD VS Oranges

Weight per 500 calories

• Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD: 1000g
• Oranges: 1064g

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

Which food has more nutrients per 500 calories - Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD	5%	6%	89%
Oranges	7%	2%	91%

Macro Nutrients

	Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD	Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	1.3% 1.28g	97g per day for Men 19-50 years
Saturated Fat	3.3% 1.05g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	4.65% 0.074g	1.6g per day for Men 19-50 years
Omega 6	5.47% 0.93g	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	88.5% 115g	96% 125g	130g per day for Men 19-50 years
Sugars	140% 102g	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	59% 43g	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	% 22.5g	NA	g per day for Men 19-50 years
Sucrose	% 36g	NA	g per day for Men 19-50 years
Fiber	15.8% 6g	67% 25.5g	38g per day for Men 19-50 years
Protein	11.3% 6.3g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD	Oranges	Recommended Dietary Allowance
Vitamin A	77.8% 700μg	13% 117μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	77% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.4% 0.85mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.4% 4.55mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	53% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	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	35% 140μg	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	348% 313mg	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	28% 4.2mg	12.8% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	41.7% 50μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD	Oranges	Recommended Dietary Allowance
Calcium	7% 70mg	42.6% 426mg	1000mg per day for Men 19-50 years
Copper	44.4% 0.4mg	53% 0.48mg	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	48.8% 3.9mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	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	34.3% 240mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	42.6% 1450mg	56.6% 1926mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	9.67% 5.3μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	6.77% 0.74mg	11mg per day for Men 19-50 years
Water	23.6% 872g	25% 923g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD vs Oranges:

• Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD has 6 times more Vitamin A, 2 times more Vitamin B2, 1.5 times more Vitamin B3, 2.2 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 1.9 times more Vitamin B1, 2.5 times more Vitamin B6, 2.3 times more Vitamin B9 and 1.8 times more Vitamin C than Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD.
• Both Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD as well as Raw Oranges have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD vs Oranges:

• Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD has 3.7 times more Iron, 2.9 times more Manganese and 1.6 times more Phosphorus than Raw Oranges.
• While Raw Oranges contain 6.1 times more Calcium, 1.3 times more Potassium and 1.8 times more Selenium than Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD.
• Both Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD and Raw Oranges have similar amounts of Copper, Magnesium, Zinc and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD has 2.6 times more Omega 3 and 4.9 times more Omega 6 than Raw Oranges.
• While Raw Oranges contain 4.3 times more Fiber and 1.6 times more Protein than Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD.
• Both Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD and Raw Oranges have similar amounts of Energy, Carbohydrate and Sugars per 500 kcal.
• Both Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD as well as Raw Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.