Comparing Nutrients in 5 ounces Navel Oranges VS Prepared With Water Frozen Concentrate Fruit Punch Juice Drink

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Prepared With Water Frozen Concentrate Fruit Punch Juice Drink	1%	3%	96%

Macro Nutrients

	Navel Oranges	Prepared With Water Frozen Concentrate Fruit Punch Juice Drink	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	0.093% 0.03g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.7% 17.8g	12.4% 16g	130g per day for Men 19-50 years
Sugars	16.6% 12g	22.3% 16g	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	4.4% 3.2g	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	% 2.8g	NA	g per day for Men 19-50 years
Sucrose	% 6.07g	NA	g per day for Men 19-50 years
Fiber	8.2% 3.1g	0% 0g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	0.18% 0.099g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Prepared With Water Frozen Concentrate Fruit Punch Juice Drink	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.03% 0.096mg	0.12% 0.001mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	0.44% 0.071mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	0.71% 0.035mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	1.2% 0.016mg	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	12% 48μg	0.71% 2.83μg	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	93% 83.8mg	7.56% 6.8mg	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	1.4% 0.21mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Prepared With Water Frozen Concentrate Fruit Punch Juice Drink	Recommended Dietary Allowance
Calcium	6.1% 61mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	3.78% 0.034mg	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	2.3% 0.18mg	3.54% 0.28mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	1% 4.25mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	3.14% 0.072mg	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	4.66% 32.6mg	0.61% 4.25mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	2.75% 94mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	3.3% 122g	3.38% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Prepared With Water Frozen Concentrate Fruit Punch Juice Drink per 5 oz

Compare the macro and micronutrient content in 5 oz of Navel Oranges versus 5 oz of Prepared With Water Frozen Concentrate Fruit Punch Juice Drink to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Navel Oranges vs Prepared With Water Frozen Concentrate Fruit Punch Juice Drink:

• 5 ounces of Navel Oranges have 68 times more Vitamin B1, 8.5 times more Vitamin B3, 10.4 times more Vitamin B5, 7.2 times more Vitamin B6, 17 times more Vitamin B9 and 12.3 times more Vitamin C than Prepared With Water Frozen Concentrate Fruit Punch Juice Drink.
• Both Navel Oranges and Prepared With Water Frozen Concentrate Fruit Punch Juice Drink provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Prepared With Water Frozen Concentrate Fruit Punch Juice Drink have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Raw Navel Oranges as well as Prepared With Water Frozen Concentrate Fruit Punch Juice Drink have insufficient amounts of Vitamin A, Vitamin B12, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Navel Oranges vs Prepared With Water Frozen Concentrate Fruit Punch Juice Drink:

• 5 ounces of Navel Oranges have 6.1 times more Calcium, 1.6 times more Copper, 3.7 times more Magnesium, 7.7 times more Phosphorus and 2.5 times more Potassium than Prepared With Water Frozen Concentrate Fruit Punch Juice Drink.
• While 5 oz of Prepared With Water Frozen Concentrate Fruit Punch Juice Drink contain 1.5 times more Iron and 1.8 times more Manganese than Raw Navel Oranges.
• Both Navel Oranges and Prepared With Water Frozen Concentrate Fruit Punch Juice Drink contain similar levels of Water per five ounces.
• 5 ounces of Navel Oranges lack sufficient amounts of Iron and Manganese
• 5 ounces of Prepared With Water Frozen Concentrate Fruit Punch Juice Drink lack sufficient amounts of Calcium, Magnesium, Phosphorus and Potassium
• Both Raw Navel Oranges as well as Prepared With Water Frozen Concentrate Fruit Punch Juice Drink lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Navel Oranges have more Fiber than Prepared With Water Frozen Concentrate Fruit Punch Juice Drink.
• While 5 oz of Prepared With Water Frozen Concentrate Fruit Punch Juice Drink contain 1.3 times more Sugars than Raw Navel Oranges.
• Both Navel Oranges and Prepared With Water Frozen Concentrate Fruit Punch Juice Drink offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Prepared With Water Frozen Concentrate Fruit Punch Juice Drink provide inadequate amounts of Fiber
• Both Raw Navel Oranges as well as Prepared With Water Frozen Concentrate Fruit Punch Juice Drink provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in five ounces.