Comparing Nutrients in 500 calories Valencia Oranges VS Apple Juice with Vitamin C

Weight per 500 calories

• Valencia Oranges: 1020g
• Apple Juice with Vitamin C: 1087g

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

Discover which food has more nutrients per 500 calories - Valencia Oranges or Apple Juice with Vitamin C?

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Apple Juice with Vitamin C	1%	3%	96%

Macro Nutrients

	Valencia Oranges	Apple Juice with Vitamin C	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.16% 3.06g	1.46% 1.4g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	4.76% 0.076g	1.6g per day for Men 19-50 years
Omega 6	2.64% 0.45g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	94% 123g	130g per day for Men 19-50 years
Sugars	NA	144% 105g	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	86% 62.3g	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	% 28.6g	g per day for Men 19-50 years
Sucrose	NA	% 13.7g	g per day for Men 19-50 years
Fiber	67% 25.5g	5.72% 2.17g	38g per day for Men 19-50 years
Protein	19% 10.6g	1.94% 1.1g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Apple Juice with Vitamin C	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74% 0.89mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	14.2% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51% 2.55mg	10.7% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.5% 0.64mg	15% 0.2mg	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	99% 398μg	0% 0μg	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	550% 495mg	465% 418mg	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	NA	0.72% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Apple Juice with Vitamin C	Recommended Dietary Allowance
Calcium	41% 408mg	8.7% 87mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	14.5% 0.13mg	0.9mg per day for Men 19-50 years
Fluoride	NA	10.6% 425μg	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	11.5% 0.92mg	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	24.3% 102mg	13% 54.3mg	420mg per day for Men 19-50 years
Manganese	10.2% 0.23mg	35% 0.8mg	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	24.8% 173mg	11% 76mg	700mg per day for Men 19-50 years
Potassium	53.7% 1827mg	32.3% 1098mg	3400mg per day for Men 19-50 years
Selenium	NA	1.98% 1.1μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	2.9% 43.5mg	1500mg per day for Men 19-50 years
Zinc	5.57% 0.61mg	1.98% 0.22mg	11mg per day for Men 19-50 years
Water	24% 881g	26% 959g	3700g per day for Men 19-50 years

Valencia Oranges VS Apple Juice With Vitamin C Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Valencia Oranges or Apple Juice with Vitamin C?

Lets compare vitamin content per 500 calories of Valencia Oranges vs Apple Juice with Vitamin C:

• 500 calories of Valencia Oranges have more Vitamin A, 3.9 times more Vitamin B1, 2.2 times more Vitamin B2, 3.5 times more Vitamin B3, 4.8 times more Vitamin B5, 3.3 times more Vitamin B6 and more Vitamin B9 than Apple Juice with Vitamin C.
• Both Valencia Oranges and Apple Juice with Vitamin C provide similar amounts of Vitamin C per 500 calories.
• 500 calories of Apple Juice with Vitamin C have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin B9
• Both Raw Valencia Oranges as well as Bottled Apple Juice with Vitamin C have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Valencia Oranges vs Apple Juice with Vitamin C:

• 500 calories of Valencia Oranges have 4.7 times more Calcium, 2.9 times more Copper, 1.9 times more Magnesium, 2.3 times more Phosphorus and 1.7 times more Potassium than Apple Juice with Vitamin C.
• While 500 kcal of Bottled Apple Juice with Vitamin C contain 1.4 times more Iron and 3.4 times more Manganese than Raw Valencia Oranges.
• Both Valencia Oranges and Apple Juice with Vitamin C contain similar levels of Water per 500 calories.
• 500 calories of Apple Juice with Vitamin C lack sufficient amounts of Calcium
• Both Raw Valencia Oranges as well as Bottled Apple Juice with Vitamin C lack sufficient amounts of Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Valencia Oranges have 2.1 times more Omega 3, 11.7 times more Fiber and 9.8 times more Protein than Apple Juice with Vitamin C.
• Both Valencia Oranges and Apple Juice with Vitamin C offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Apple Juice with Vitamin C provide inadequate amounts of Omega 3, Fiber and Protein
• Both Raw Valencia Oranges as well as Bottled Apple Juice with Vitamin C provide inadequate amounts of Omega 6 in 500 calories.