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

Weight per 500 calories

• Navel 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 - Navel Oranges or Apple Juice with Vitamin C?

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Apple Juice with Vitamin C	1%	3%	96%

Macro Nutrients

	Navel 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	1.58% 1.53g	1.46% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	5.74% 0.092g	4.76% 0.076g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.23g	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	98% 128g	94% 123g	130g per day for Men 19-50 years
Sugars	120% 86.7g	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	31.7% 23g	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	% 20g	% 28.6g	g per day for Men 19-50 years
Sucrose	% 43.7g	% 13.7g	g per day for Men 19-50 years
Fiber	59% 22.4g	5.72% 2.17g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	1.94% 1.1g	56g per day for Men 19-50 years

Vitamins

	Navel 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	58% 0.69mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	14.2% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.3% 2.66mg	10.7% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	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	86.7% 347μg	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	670% 603mg	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	10.2% 1.53mg	0.72% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Apple Juice with Vitamin C	Recommended Dietary Allowance
Calcium	44% 439mg	8.7% 87mg	1000mg per day for Men 19-50 years
Copper	44.2% 0.4mg	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	16.6% 1.33mg	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	26.7% 112mg	13% 54.3mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	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	33.5% 235mg	11% 76mg	700mg per day for Men 19-50 years
Potassium	50% 1694mg	32.3% 1098mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.98% 1.1μg	55μg per day for Men 19-50 years
Sodium	0.68% 10.2mg	2.9% 43.5mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	1.98% 0.22mg	11mg per day for Men 19-50 years
Water	23.7% 877g	26% 959g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Navel Oranges have more Vitamin A, 3 times more Vitamin B1, 2.8 times more Vitamin B2, 5.5 times more Vitamin B3, 5 times more Vitamin B5, 4.1 times more Vitamin B6, more Vitamin B9, 1.4 times more Vitamin C and 14.1 times more Vitamin E than Apple Juice with Vitamin C.
• 500 calories of Apple Juice with Vitamin C have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B9 and Vitamin E
• Both Raw Navel Oranges as well as Bottled Apple Juice with Vitamin C have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 calories.

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

• 500 calories of Navel Oranges have 5 times more Calcium, 3.1 times more Copper, 2.1 times more Magnesium, 3.1 times more Phosphorus and 1.5 times more Potassium than Apple Juice with Vitamin C.
• While 500 kcal of Bottled Apple Juice with Vitamin C contain 2.7 times more Manganese than Raw Navel Oranges.
• Both Navel Oranges and Apple Juice with Vitamin C contain similar levels of Iron and Water per 500 calories.
• 500 calories of Apple Juice with Vitamin C lack sufficient amounts of Calcium
• Both Raw Navel Oranges as well as Bottled Apple Juice with Vitamin C lack sufficient amounts of Selenium and Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Navel Oranges have 10.3 times more Fiber and 8.5 times more Protein than Apple Juice with Vitamin C.
• While 500 kcal of Bottled Apple Juice with Vitamin C contain 2.7 times more Fructose than Raw Navel Oranges.
• Both Navel Oranges and Apple Juice with Vitamin C offer comparable quantities of Energy, Carbohydrate and Sugars per 500 calories.
• 500 calories of Apple Juice with Vitamin C provide inadequate amounts of Fiber and Protein
• Both Raw Navel Oranges as well as Bottled Apple Juice with Vitamin C provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.