Comparing Nutrients in 5 ounces Navel Oranges VS Bottled Pomegranate Juice

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Bottled Pomegranate Juice	1%	5%	94%

Macro Nutrients

	Navel Oranges	Bottled Pomegranate Juice	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	2.64% 76.5kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	0.42% 0.071g	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	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	16.6% 12g	24.7% 18g	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	12.5% 9.03g	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	% 8.9g	g per day for Men 19-50 years
Sucrose	% 6.07g	% 0g	g per day for Men 19-50 years
Fiber	8.2% 3.1g	0.37% 0.14g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	0.38% 0.21g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Bottled Pomegranate Juice	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	1.77% 0.021mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	1.64% 0.021mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	2.06% 0.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	8.08% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	4.36% 0.057mg	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	8.5% 34μg	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	0.16% 0.14mg	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	1.4% 0.21mg	3.6% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	12.3% 14.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Bottled Pomegranate Juice	Recommended Dietary Allowance
Calcium	6.1% 61mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	3.3% 0.03mg	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	1.77% 0.14mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	5.85% 0.13mg	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	2.23% 15.6mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	8.92% 303mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	1.16% 0.13mg	11mg per day for Men 19-50 years
Water	3.3% 122g	3.3% 122g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Bottled Pomegranate Juice per 5 oz

Compare the macro and micronutrient content in 5 oz of Navel Oranges versus 5 oz of Bottled Pomegranate Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Navel Oranges vs Bottled Pomegranate Juice:

• 5 ounces of Navel Oranges have 4.5 times more Vitamin B1, 3.4 times more Vitamin B2, 1.8 times more Vitamin B3, 2 times more Vitamin B6, 1.4 times more Vitamin B9 and 591 times more Vitamin C than Bottled Pomegranate Juice.
• While 5 oz of Bottled Pomegranate Juice contain 2.5 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Bottled Pomegranate Juice provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Navel Oranges have insufficient amounts of Vitamin E and Vitamin K
• 5 ounces of Bottled Pomegranate Juice have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin C
• Both Raw Navel Oranges as well as Bottled Pomegranate Juice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Navel Oranges vs Bottled Pomegranate Juice:

• 5 ounces of Navel Oranges have 3.9 times more Calcium, 1.9 times more Copper, 1.6 times more Magnesium and 2.1 times more Phosphorus than Bottled Pomegranate Juice.
• While 5 oz of Bottled Pomegranate Juice contain 3.3 times more Manganese and 1.3 times more Potassium than Raw Navel Oranges.
• Both Navel Oranges and Bottled Pomegranate Juice contain similar levels of Water per five ounces.
• 5 ounces of Navel Oranges lack sufficient amounts of Manganese
• 5 ounces of Bottled Pomegranate Juice lack sufficient amounts of Calcium, Magnesium and Phosphorus
• Both Raw Navel Oranges as well as Bottled Pomegranate Juice lack sufficient amounts of Iron, Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Navel Oranges have 22 times more Fiber than Bottled Pomegranate Juice.
• While 5 oz of Bottled Pomegranate Juice contain 1.5 times more Sugars and 2.8 times more Fructose than Raw Navel Oranges.
• Both Navel Oranges and Bottled Pomegranate Juice offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Bottled Pomegranate Juice provide inadequate amounts of Fiber
• Both Raw Navel Oranges as well as Bottled Pomegranate Juice provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in five ounces.