Comparing Nutrients in 5 ounces Valencia Oranges VS No Pulp Light Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
No Pulp Light Orange Juice	4%	0%	96%

Macro Nutrients

	Valencia Oranges	No Pulp Light Orange Juice	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	1.03% 29.8kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0% 0g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	5.9% 7.7g	130g per day for Men 19-50 years
Sugars	NA	8.15% 5.9g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	9.33% 3.54g	0% 0g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	0.53% 0.3g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	No Pulp Light Orange Juice	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	1.57% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	7.44% 0.089mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.43% 0.39mg	2.95% 0.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	5.45% 0.071mg	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	14% 55.3μg	3.54% 14μg	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	76.4% 68.7mg	47.2% 42.5mg	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	NA	12% 1.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	No Pulp Light Orange Juice	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	2.83% 0.026mg	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	1.6% 0.13mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	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	3.44% 24mg	0.81% 5.67mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	7.84% 266mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	0.26% 0.028mg	11mg per day for Men 19-50 years
Water	3.3% 122g	3.6% 134g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS No Pulp Light Orange Juice per 5 oz

Compare the macro and micronutrient content in 5 oz of Valencia Oranges versus 5 oz of No Pulp Light Orange Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Valencia Oranges vs No Pulp Light Orange Juice:

• 5 ounces of Valencia Oranges have 1.4 times more Vitamin B1, 1.4 times more Vitamin B2, 1.3 times more Vitamin B6, 3.9 times more Vitamin B9 and 1.6 times more Vitamin C than No Pulp Light Orange Juice.
• 5 ounces of Valencia Oranges have insufficient amounts of Vitamin B3
• Both Raw Valencia Oranges as well as No Pulp Light Orange Juice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Valencia Oranges vs No Pulp Light Orange Juice:

• 5 ounces of Valencia Oranges have more Calcium, 2.1 times more Copper and 4.3 times more Phosphorus than No Pulp Light Orange Juice.
• Both Valencia Oranges and No Pulp Light Orange Juice contain similar levels of Magnesium, Potassium and Water per five ounces.
• 5 ounces of No Pulp Light Orange Juice lack sufficient amounts of Calcium, Copper and Phosphorus
• Both Raw Valencia Oranges as well as No Pulp Light Orange Juice lack sufficient amounts of Iron and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Valencia Oranges have 2.2 times more Carbohydrate and more Fiber than No Pulp Light Orange Juice.
• 5 ounces of No Pulp Light Orange Juice provide inadequate amounts of Fiber
• Both Raw Valencia Oranges as well as No Pulp Light Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in five ounces.