Comparing Nutrients in 5 ounces Fresh Orange juice VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Oranges	7%	2%	91%

Macro Nutrients

	Fresh Orange juice	Oranges	Recommended Dietary Allowance
Energy	2.2% 63.8kcal	2.3% 66.6kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.066% 0.021g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.3% 14.7g	13% 16.7g	130g per day for Men 19-50 years
Sugars	16.4% 12g	18.3% 13.3g	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	4.14% 3g	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	% 2.57g	NA	g per day for Men 19-50 years
Sucrose	% 5.87g	NA	g per day for Men 19-50 years
Fiber	0.75% 0.28g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	1.77% 0.99g	2.38% 1.33g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Oranges	Recommended Dietary Allowance
Vitamin A	1.57% 14μg	1.73% 15.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.4% 0.27mg	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.36% 0.057mg	6.54% 0.085mg	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	10.6% 42.5μg	10.6% 42.5μg	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	78.7% 71mg	83.8% 75.4mg	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	0.38% 0.057mg	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Oranges	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	6.93% 0.062mg	7.1% 0.064mg	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	3.54% 0.28mg	1.77% 0.14mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	0.86% 0.02mg	1.54% 0.035mg	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	3.44% 24mg	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	8.34% 283mg	7.55% 257mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	0.64% 0.071mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	3.4% 125g	3.32% 123g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Fresh Orange juice vs Oranges:

• Raw Orange juice has 1.4 times more Vitamin B3 than Raw Oranges.
• While Raw Oranges contain 1.3 times more Vitamin B2, 1.3 times more Vitamin B5, 1.5 times more Vitamin B6 and 4.5 times more Vitamin E than Raw Orange juice.
• Both Raw Orange juice and Raw Oranges have similar amounts of Vitamin A, Vitamin B1, Vitamin B9 and Vitamin C per 5 oz.
• Both Raw Orange juice as well as Raw Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Fresh Orange juice vs Oranges:

• Raw Orange juice has 2 times more Iron and 1.2 times more Phosphorus than Raw Oranges.
• While Raw Oranges contain 3.6 times more Calcium and 1.8 times more Manganese than Raw Orange juice.
• Both Raw Orange juice and Raw Oranges have similar amounts of Copper, Magnesium, Potassium and Water per 5 oz.
• Both Raw Orange juice as well as Raw Oranges have insufficient amounts of Selenium and Zinc in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Oranges contain 12 times more Fiber and 1.3 times more Protein than Raw Orange juice.
• Both Raw Orange juice and Raw Oranges have similar amounts of Energy, Carbohydrate and Sugars per 5 oz.
• Both Raw Orange juice as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.