Comparing Nutrients in 500 calories Canned Orange Juice VS Florida Oranges

Weight per 500 calories

• Canned Orange Juice: 1064g
• Florida Oranges: 1087g

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

Discover which food has more nutrients per 500 calories - Canned Orange Juice or Florida Oranges?

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Canned Orange Juice	Florida Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.65% 1.6g	2.35% 2.3g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	0.85% 0.27g	32g per day for Men 19-50 years
Omega 3	4.65% 0.074g	7.47% 0.12g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	96% 125g	130g per day for Men 19-50 years
Sugars	129% 93g	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	35.7% 26g	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	% 24g	NA	g per day for Men 19-50 years
Sucrose	% 43g	NA	g per day for Men 19-50 years
Fiber	8.4% 3.2g	68.6% 26g	38g per day for Men 19-50 years
Protein	13% 7.23g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Florida Oranges	Recommended Dietary Allowance
Vitamin A	10.6% 96μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.6% 0.41mg	91% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.4% 2.14mg	27% 4.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.3% 1.9mg	54.3% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.4% 0.33mg	42.6% 0.55mg	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	64% 255μg	46% 185μg	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	356% 320mg	543% 489mg	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	14% 2.13mg	13% 1.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.89% 1.06μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Florida Oranges	Recommended Dietary Allowance
Calcium	10.6% 106mg	46.7% 467mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	47% 0.42mg	0.9mg per day for Men 19-50 years
Fluoride	8.32% 333μg	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	13.3% 1.06mg	12.2% 0.98mg	8mg per day for Men 19-50 years
Magnesium	25.3% 106mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	9.7% 0.22mg	11.3% 0.26mg	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	26% 181mg	18.6% 130mg	700mg per day for Men 19-50 years
Potassium	57.6% 1957mg	54% 1837mg	3400mg per day for Men 19-50 years
Selenium	1.93% 1.06μg	9.9% 5.43μg	55μg per day for Men 19-50 years
Sodium	2.84% 42.6mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	3.87% 0.43mg	7.9% 0.87mg	11mg per day for Men 19-50 years
Water	25.2% 933g	25.6% 947g	3700g per day for Men 19-50 years

Canned Orange Juice VS Florida Oranges Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Orange Juice or Florida Oranges?

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

• 500 calories of Canned Orange Juice have 1.4 times more Vitamin B9 than Florida Oranges.
• While 500 kcal of Raw Florida Oranges contain 2.6 times more Vitamin B1, 1.9 times more Vitamin B2, 2 times more Vitamin B3, 1.4 times more Vitamin B5, 1.7 times more Vitamin B6 and 1.5 times more Vitamin C than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Florida Oranges provide similar amounts of Vitamin A and Vitamin E per 500 calories.
• Both Unsweetened Canned Orange Juice as well as Raw Florida Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Canned Orange Juice vs Florida Oranges:

• 500 calories of Canned Orange Juice have 1.4 times more Phosphorus than Florida Oranges.
• While 500 kcal of Raw Florida Oranges contain 4.4 times more Calcium and 1.8 times more Copper than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Florida Oranges contain similar levels of Iron, Magnesium, Potassium and Water per 500 calories.
• 500 calories of Canned Orange Juice lack sufficient amounts of Manganese
• Both Unsweetened Canned Orange Juice as well as Raw Florida Oranges lack sufficient amounts of Selenium and Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Raw Florida Oranges contain 8.2 times more Fiber than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Florida Oranges offer comparable quantities of Energy, Carbohydrate, Sugars and Protein per 500 calories.
• 500 calories of Canned Orange Juice provide inadequate amounts of Fiber
• Both Unsweetened Canned Orange Juice as well as Raw Florida Oranges provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.