Comparing Nutrients in 500 calories Frozen Orange Juice Concentrate VS Oranges

Weight per 500 calories

• Frozen Orange Juice Concentrate: 338g
• Oranges: 1064g

Frozen Orange Juice Concentrate has 3.1 times more energy per 100g than Oranges. It has average energy density when compared to other foods. Raw Oranges having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Orange Juice Concentrate	6%	1%	93%
Oranges	7%	2%	91%

Macro Nutrients

	Frozen Orange Juice Concentrate	Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.87% 0.84g	1.3% 1.28g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	3.6% 0.057g	4.65% 0.074g	1.6g per day for Men 19-50 years
Omega 6	0.91% 0.16g	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	91% 119g	96% 125g	130g per day for Men 19-50 years
Sugars	138% 100g	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% 25.5g	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	% 22.2g	NA	g per day for Men 19-50 years
Sucrose	% 52.7g	NA	g per day for Men 19-50 years
Fiber	8.9% 3.38g	67% 25.5g	38g per day for Men 19-50 years
Protein	14.5% 8.1g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Frozen Orange Juice Concentrate	Oranges	Recommended Dietary Allowance
Vitamin A	4.88% 44μg	13% 117μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.4% 0.93mg	77% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.5% 0.59mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.7mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49.5% 2.47mg	53% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.6% 0.88mg	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	65% 260μg	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	544% 489mg	629% 566mg	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	13.5% 2.03mg	12.8% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.35μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Orange Juice Concentrate	Oranges	Recommended Dietary Allowance
Calcium	13% 128mg	42.6% 426mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	53% 0.48mg	0.9mg per day for Men 19-50 years
Fluoride	1.67% 67μg	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	14% 1.1mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	17% 0.39mg	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	29.4% 206mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	62.5% 2125mg	56.6% 1926mg	3400mg per day for Men 19-50 years
Selenium	2.46% 1.35μg	9.67% 5.3μg	55μg per day for Men 19-50 years
Sodium	1.58% 23.6mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	6.77% 0.74mg	11mg per day for Men 19-50 years
Water	5.53% 205g	25% 923g	3700g per day for Men 19-50 years

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

• Frozen Orange Juice Concentrate has 1.4 times more Vitamin B2, 1.2 times more Vitamin B3 and 1.4 times more Vitamin B6 than Raw Oranges.
• While Raw Oranges contain 2.7 times more Vitamin A than Frozen Orange Juice Concentrate.
• Both Frozen Orange Juice Concentrate and Raw Oranges have similar amounts of Vitamin B1, Vitamin B5, Vitamin B9, Vitamin C and Vitamin E per 500 kcal.
• Both Frozen Orange Juice Concentrate as well as Raw Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Frozen Orange Juice Concentrate vs Oranges:

• Frozen Orange Juice Concentrate has 1.5 times more Manganese and 1.4 times more Phosphorus than Raw Oranges.
• While Raw Oranges contain 3.3 times more Calcium, 2.4 times more Copper, 3.9 times more Selenium, 1.4 times more Zinc and 4.5 times more Water than Frozen Orange Juice Concentrate.
• Both Frozen Orange Juice Concentrate and Raw Oranges have similar amounts of Iron, Magnesium and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Oranges contain 7.6 times more Fiber than Frozen Orange Juice Concentrate.
• Both Frozen Orange Juice Concentrate and Raw Oranges have similar amounts of Energy, Carbohydrate, Sugars and Protein per 500 kcal.
• Both Frozen Orange Juice Concentrate as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.