Comparing Nutrients in 5 ounces Valencia Oranges VS Juice, apple and grape blend, with added ascorbic acid

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Juice, apple and grape blend, with added ascorbic acid	1%	2%	97%

Macro Nutrients

	Valencia Oranges	Juice, apple and grape blend, with added ascorbic acid	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	2.44% 71kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.1% 0.033g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	0.53% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	0.23% 0.038g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	13.6% 17.7g	130g per day for Men 19-50 years
Sugars	NA	21.4% 15.5g	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	12.6% 9.16g	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	% 5.27g	g per day for Men 19-50 years
Sucrose	NA	% 1.05g	g per day for Men 19-50 years
Fiber	9.33% 3.54g	0.75% 0.28g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	0.4% 0.23g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Juice, apple and grape blend, with added ascorbic acid	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	0.71% 0.009mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	1.64% 0.021mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.43% 0.39mg	0.77% 0.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	0.99% 0.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	2.3% 0.03mg	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	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	76.4% 68.7mg	44.4% 40mg	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	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.24% 0.28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Juice, apple and grape blend, with added ascorbic acid	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	1.57% 0.014mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.55% 102μg	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	1.95% 0.16mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	2.53% 0.058mg	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	1.82% 12.8mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	4% 136mg	3400mg per day for Men 19-50 years
Selenium	NA	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	0.64% 0.071mg	11mg per day for Men 19-50 years
Water	3.3% 122g	3.33% 123g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Juice, apple and grape blend, with added ascorbic acid per 5 oz

Compare the macro and micronutrient content in 5 oz of Valencia Oranges versus 5 oz of Juice, apple and grape blend, with added ascorbic acid to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Valencia Oranges vs Juice, apple and grape blend, with added ascorbic acid:

• 5 ounces of Valencia Oranges have 14.5 times more Vitamin B1, 2.7 times more Vitamin B2, 7.1 times more Vitamin B5, 3 times more Vitamin B6, more Vitamin B9 and 1.7 times more Vitamin C than Juice, apple and grape blend, with added ascorbic acid.
• 5 ounces of Juice, apple and grape blend, with added ascorbic acid have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Raw Valencia Oranges as well as Juice, apple and grape blend, with added ascorbic acid have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Valencia Oranges vs Juice, apple and grape blend, with added ascorbic acid:

• 5 ounces of Valencia Oranges have 3.6 times more Calcium, 3.7 times more Copper, 1.4 times more Magnesium, 1.9 times more Phosphorus and 1.9 times more Potassium than Juice, apple and grape blend, with added ascorbic acid.
• Both Valencia Oranges and Juice, apple and grape blend, with added ascorbic acid contain similar levels of Water per five ounces.
• 5 ounces of Juice, apple and grape blend, with added ascorbic acid lack sufficient amounts of Calcium, Copper, Magnesium and Phosphorus
• Both Raw Valencia Oranges as well as Juice, apple and grape blend, with added ascorbic acid lack sufficient amounts of Iron, Manganese and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Valencia Oranges have 12.5 times more Fiber than Juice, apple and grape blend, with added ascorbic acid.
• Both Valencia Oranges and Juice, apple and grape blend, with added ascorbic acid offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Juice, apple and grape blend, with added ascorbic acid provide inadequate amounts of Fiber
• Both Raw Valencia Oranges as well as Juice, apple and grape blend, with added ascorbic acid provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in five ounces.