Comparing Nutrients in 500 calories Navel Oranges VS Apple Juice with Vitamin C, Ca and K

Weight per 500 calories

• Navel Oranges: 1020g
• Apple Juice with Vitamin C, Ca and K: 1042g

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, Ca and K?

Macros Ratio

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

Macro Nutrients

	Navel Oranges	Apple Juice with Vitamin C, Ca and K	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.58% 1.53g	1.83% 1.77g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	5.74% 0.092g	5.86% 0.094g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.23g	2.63% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	92% 120g	130g per day for Men 19-50 years
Sugars	120% 86.7g	136% 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	31.7% 23g	82% 59.4g	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	% 26.8g	g per day for Men 19-50 years
Sucrose	% 43.7g	% 12.5g	g per day for Men 19-50 years
Fiber	59% 22.4g	8.22% 3.13g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	2.23% 1.25g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Apple Juice with Vitamin C, Ca and K	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	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	4.36% 0.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.3% 2.66mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	14.4% 0.19mg	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	351% 316mg	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	0.69% 0.1mg	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, Ca and K	Recommended Dietary Allowance
Calcium	44% 439mg	73% 729mg	1000mg per day for Men 19-50 years
Copper	44.2% 0.4mg	11.6% 0.1mg	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	16.6% 1.33mg	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	26.7% 112mg	12.4% 52mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	16% 0.36mg	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	13.4% 94mg	700mg per day for Men 19-50 years
Potassium	50% 1694mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.9% 1.04μg	55μg per day for Men 19-50 years
Sodium	0.68% 10.2mg	3.47% 52mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	3.8% 0.42mg	11mg per day for Men 19-50 years
Water	23.7% 877g	24.8% 916g	3700g per day for Men 19-50 years

Navel Oranges VS Apple Juice With Vitamin C, Ca And K Nutrients Per 500 Kcal

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

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

• 500 calories of Navel Oranges have more Vitamin A, 16.7 times more Vitamin B1, 3.3 times more Vitamin B2, 6.2 times more Vitamin B3, 5.2 times more Vitamin B5, 4.3 times more Vitamin B6, more Vitamin B9, 1.9 times more Vitamin C and 14.7 times more Vitamin E than Apple Juice with Vitamin C, Ca and K.
• 500 calories of Apple Juice with Vitamin C, Ca and K have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B9 and Vitamin E
• Both Raw Navel Oranges as well as Bottled Apple Juice with Vitamin C, Calcium and Potassium 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, Ca and K:

• 500 calories of Navel Oranges have 3.8 times more Copper, 2.2 times more Magnesium and 2.5 times more Phosphorus than Apple Juice with Vitamin C, Ca and K.
• While 500 kcal of Bottled Apple Juice with Vitamin C, Calcium and Potassium contain 1.7 times more Calcium than Raw Navel Oranges.
• Both Navel Oranges and Apple Juice with Vitamin C, Ca and K contain similar levels of Iron, Manganese, Potassium and Water per 500 calories.
• Both Raw Navel Oranges as well as Bottled Apple Juice with Vitamin C, Calcium and Potassium lack sufficient amounts of Selenium and Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Navel Oranges have 7.2 times more Fiber and 7.4 times more Protein than Apple Juice with Vitamin C, Ca and K.
• While 500 kcal of Bottled Apple Juice with Vitamin C, Calcium and Potassium contain 2.6 times more Fructose than Raw Navel Oranges.
• Both Navel Oranges and Apple Juice with Vitamin C, Ca and K offer comparable quantities of Energy, Carbohydrate and Sugars per 500 calories.
• 500 calories of Apple Juice with Vitamin C, Ca and K provide inadequate amounts of Fiber and Protein
• Both Raw Navel Oranges as well as Bottled Apple Juice with Vitamin C, Calcium and Potassium provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.