Comparing Nutrients in 500 calories Navel Oranges VS Frozen Concentrate Fruit Punch Juice Drink

Weight per 500 calories

• Navel Oranges: 1020g
• Frozen Concentrate Fruit Punch Juice Drink: 286g

Frozen Concentrate Fruit Punch Juice Drink has 3.6 times more energy per unit of mass than Raw Navel Oranges, which is above average in comparison to other foods. Navel Oranges having low energy density.

Discover which food has more nutrients per 500 calories - Navel Oranges or Frozen Concentrate Fruit Punch Juice Drink?

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Frozen Concentrate Fruit Punch Juice Drink	1%	4%	95%

Macro Nutrients

	Navel Oranges	Frozen Concentrate Fruit Punch Juice Drink	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.58% 1.53g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	5.74% 0.092g	8.4% 0.13g	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	95% 123g	130g per day for Men 19-50 years
Sugars	120% 86.7g	NA	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	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	% 20g	NA	g per day for Men 19-50 years
Sucrose	% 43.7g	NA	g per day for Men 19-50 years
Fiber	59% 22.4g	1.5% 0.57g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	1.53% 0.86g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Frozen Concentrate Fruit Punch Juice Drink	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	0.32% 2.86μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58% 0.69mg	0.95% 0.011mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	50.5% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	3.7% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.3% 2.66mg	5.9% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	9.9% 0.13mg	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	5% 20μg	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	62.5% 56.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	10.2% 1.53mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Frozen Concentrate Fruit Punch Juice Drink	Recommended Dietary Allowance
Calcium	44% 439mg	5.7% 57mg	1000mg per day for Men 19-50 years
Copper	44.2% 0.4mg	22.2% 0.2mg	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	28.6% 2.3mg	8mg per day for Men 19-50 years
Magnesium	26.7% 112mg	7.5% 31.4mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	26% 0.6mg	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	4.9% 34.3mg	700mg per day for Men 19-50 years
Potassium	50% 1694mg	22.7% 771mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.68% 10.2mg	1.9% 28.6mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	18% 2mg	11mg per day for Men 19-50 years
Water	23.7% 877g	4.3% 159g	3700g per day for Men 19-50 years

Navel Oranges VS Frozen Concentrate Fruit Punch Juice Drink Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Navel Oranges or Frozen Concentrate Fruit Punch Juice Drink?

Lets compare vitamin content per 500 calories of Navel Oranges vs Frozen Concentrate Fruit Punch Juice Drink:

• 500 calories of Navel Oranges have 42.9 times more Vitamin A, 60.7 times more Vitamin B1, 7.3 times more Vitamin B3, 9 times more Vitamin B5, 6.3 times more Vitamin B6, 17.3 times more Vitamin B9 and 10.7 times more Vitamin C than Frozen Concentrate Fruit Punch Juice Drink.
• While 500 kcal of Frozen Concentrate Fruit Punch Juice Drink contain 1.3 times more Vitamin B2 than Raw Navel Oranges.
• 500 calories of Frozen Concentrate Fruit Punch Juice Drink have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Raw Navel Oranges as well as Frozen Concentrate Fruit Punch Juice Drink have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Navel Oranges vs Frozen Concentrate Fruit Punch Juice Drink:

• 500 calories of Navel Oranges have 7.7 times more Calcium, 2 times more Copper, 3.6 times more Magnesium, 6.8 times more Phosphorus, 2.2 times more Potassium and 5.5 times more Water than Frozen Concentrate Fruit Punch Juice Drink.
• While 500 kcal of Frozen Concentrate Fruit Punch Juice Drink contain 1.7 times more Iron, 2 times more Manganese and 2.5 times more Zinc than Raw Navel Oranges.
• 500 calories of Navel Oranges lack sufficient amounts of Zinc
• 500 calories of Frozen Concentrate Fruit Punch Juice Drink lack sufficient amounts of Calcium, Magnesium and Phosphorus
• Both Raw Navel Oranges as well as Frozen Concentrate Fruit Punch Juice Drink lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Navel Oranges have 39.3 times more Fiber and 10.8 times more Protein than Frozen Concentrate Fruit Punch Juice Drink.
• Both Navel Oranges and Frozen Concentrate Fruit Punch Juice Drink offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Frozen Concentrate Fruit Punch Juice Drink provide inadequate amounts of Fiber and Protein
• Both Raw Navel Oranges as well as Frozen Concentrate Fruit Punch Juice Drink provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.