Comparing Nutrients in 500 calories Nectarines VS Fresh Orange juice

Weight per 500 calories

• Nectarines: 1136g
• Fresh Orange juice: 1111g

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

Discover which food has more nutrients per 500 calories - Nectarines or Fresh Orange juice?

Macros Ratio

	Protein	Fat	Carbs
Nectarines	9%	6%	85%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Nectarines	Fresh Orange juice	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.75% 3.64g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.28g	0.83% 0.27g	32g per day for Men 19-50 years
Omega 3	1.42% 0.023g	7.64% 0.12g	1.6g per day for Men 19-50 years
Omega 6	7.4% 1.26g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 120g	89% 116g	130g per day for Men 19-50 years
Sugars	124% 89.7g	129% 93g	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	21.5% 15.6g	32.5% 23.6g	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	% 18g	% 20g	g per day for Men 19-50 years
Sucrose	% 55.3g	% 46g	g per day for Men 19-50 years
Fiber	51% 19.3g	5.85% 2.22g	38g per day for Men 19-50 years
Protein	21.5% 12g	14% 7.78g	56g per day for Men 19-50 years

Vitamins

	Nectarines	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	21.5% 193μg	12.3% 111μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32% 0.39mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.6% 0.31mg	25.6% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	80% 12.8mg	27.8% 4.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42% 2.1mg	42.2% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	34% 0.44mg	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	14.2% 57μg	83.3% 333μg	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	68% 61.4mg	617% 556mg	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	58.3% 8.75mg	2.96% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25μg	0.93% 1.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Nectarines	Fresh Orange juice	Recommended Dietary Allowance
Calcium	6.8% 68mg	12.2% 122mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	54.3% 0.49mg	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	39.8% 3.2mg	27.8% 2.22mg	8mg per day for Men 19-50 years
Magnesium	24.4% 102mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	26.7% 0.61mg	6.76% 0.16mg	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	42.2% 295mg	27% 189mg	700mg per day for Men 19-50 years
Potassium	67% 2284mg	65.4% 2222mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.02% 1.1μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.74% 11mg	1500mg per day for Men 19-50 years
Zinc	17.6% 1.93mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	27% 995g	26.5% 981g	3700g per day for Men 19-50 years

Nectarines VS Fresh Orange Juice Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Nectarines or Fresh Orange juice?

Lets compare vitamin content per 500 calories of Nectarines vs Fresh Orange juice:

• 500 calories of Nectarines have 1.7 times more Vitamin A, 2.9 times more Vitamin B3, 19.7 times more Vitamin E and 22.5 times more Vitamin K than Fresh Orange juice.
• While 500 kcal of Raw Orange juice contain 2.6 times more Vitamin B1, 1.6 times more Vitamin B6, 5.9 times more Vitamin B9 and 9.1 times more Vitamin C than Raw Nectarines.
• Both Nectarines and Fresh Orange juice provide similar amounts of Vitamin B2 and Vitamin B5 per 500 calories.
• 500 calories of Fresh Orange juice have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Nectarines as well as Raw Orange juice have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Nectarines vs Fresh Orange juice:

• 500 calories of Nectarines have 2 times more Copper, 1.4 times more Iron, 3.9 times more Manganese, 1.6 times more Phosphorus and 3.5 times more Zinc than Fresh Orange juice.
• While 500 kcal of Raw Orange juice contain 1.8 times more Calcium than Raw Nectarines.
• Both Nectarines and Fresh Orange juice contain similar levels of Magnesium, Potassium and Water per 500 calories.
• 500 calories of Nectarines lack sufficient amounts of Calcium
• 500 calories of Fresh Orange juice lack sufficient amounts of Manganese and Zinc
• Both Raw Nectarines as well as Raw Orange juice lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Nectarines have 8.7 times more Fiber and 1.5 times more Protein than Fresh Orange juice.
• While 500 kcal of Raw Orange juice contain 1.5 times more Fructose than Raw Nectarines.
• Both Nectarines and Fresh Orange juice offer comparable quantities of Energy, Carbohydrate and Sugars per 500 calories.
• 500 calories of Fresh Orange juice provide inadequate amounts of Fiber
• Both Raw Nectarines as well as Raw Orange juice provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.