Comparing Nutrients in 500 calories Navel Oranges VS 100 Vegetable And Fruit Juice Blend% Juice, With Added Vitamins A, C, E

Weight per 500 calories

• Navel Oranges: 1020g
• 100 Vegetable And Fruit Juice Blend% Juice, With Added Vitamins A, C, E: 1087g

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

Which food has more nutrients per 500 calories - Navel Oranges or 100 Vegetable And Fruit Juice Blend% Juice, With Added Vitamins A, C, E?

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
100 Vegetable And Fruit Juice Blend% Juice, With Added Vitamins A, C, E	3%	0%	97%

Macro Nutrients

	Navel Oranges	100 Vegetable And Fruit Juice Blend% Juice, With Added Vitamins A, C, E	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.58% 1.53g	0.11% 0.11g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	0% 0g	32g per day for Men 19-50 years
Omega 3	5.74% 0.092g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.23g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	93% 121g	130g per day for Men 19-50 years
Sugars	120% 86.7g	155% 113g	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	0% 0g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	5.82% 3.26g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	100 Vegetable And Fruit Juice Blend% Juice, With Added Vitamins A, C, E	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	43.5% 391μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58% 0.69mg	0.91% 0.011mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	0.84% 0.011mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	0.88% 0.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.3% 2.66mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	13.4% 0.17mg	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	8.15% 32.6μg	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	344% 310mg	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	63% 9.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.91% 1.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	100 Vegetable And Fruit Juice Blend% Juice, With Added Vitamins A, C, E	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	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	42% 3.37mg	8mg per day for Men 19-50 years
Magnesium	26.7% 112mg	18% 76mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	NA	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	1.55% 11mg	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	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.68% 10.2mg	21% 315mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	0.99% 0.11mg	11mg per day for Men 19-50 years
Water	23.7% 877g	26% 961g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Navel Oranges vs 100 Vegetable And Fruit Juice Blend% Juice, With Added Vitamins A, C, E:

• Raw Navel Oranges have 63.8 times more Vitamin B1, 47.9 times more Vitamin B2, 30.7 times more Vitamin B3, 4.6 times more Vitamin B6, 10.6 times more Vitamin B9 and 1.9 times more Vitamin C than 100 Vegetable And Fruit Juice Blend% Juice, With Added Vitamins A, C, E.
• While 100 Vegetable And Fruit Juice Blend% Juice, With Added Vitamins A, C, E contain 3.2 times more Vitamin A and 6.2 times more Vitamin E than Raw Navel Oranges.
• Both Raw Navel Oranges as well as 100 Vegetable And Fruit Juice Blend% Juice, With Added Vitamins A, C, E have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Navel Oranges vs 100 Vegetable And Fruit Juice Blend% Juice, With Added Vitamins A, C, E:

• Raw Navel Oranges have 5 times more Calcium, 3.1 times more Copper, 1.5 times more Magnesium, 21.6 times more Phosphorus, 1.5 times more Potassium and 7.5 times more Zinc than 100 Vegetable And Fruit Juice Blend% Juice, With Added Vitamins A, C, E.
• While 100 Vegetable And Fruit Juice Blend% Juice, With Added Vitamins A, C, E contain 2.5 times more Iron and 30.9 times more Sodium than Raw Navel Oranges.
• Both Raw Navel Oranges and 100 Vegetable And Fruit Juice Blend% Juice, With Added Vitamins A, C, E have similar amounts of Water per 500 kcal.
• Both Raw Navel Oranges as well as 100 Vegetable And Fruit Juice Blend% Juice, With Added Vitamins A, C, E have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Navel Oranges have more Omega 3, more Fiber and 2.8 times more Protein than 100 Vegetable And Fruit Juice Blend% Juice, With Added Vitamins A, C, E.
• While 100 Vegetable And Fruit Juice Blend% Juice, With Added Vitamins A, C, E contain 1.3 times more Sugars than Raw Navel Oranges.
• Both Raw Navel Oranges and 100 Vegetable And Fruit Juice Blend% Juice, With Added Vitamins A, C, E have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw Navel Oranges as well as 100 Vegetable And Fruit Juice Blend% Juice, With Added Vitamins A, C, E have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.