Comparing Nutrients in 5 ounces Oranges with Peel VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Oranges with Peel	Canned Orange Juice	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	2.3% 66.6kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	0.62% 0.01g	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	17% 22g	12% 15.6g	130g per day for Men 19-50 years
Sugars	NA	17% 12.4g	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	4.75% 3.44g	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	% 3.2g	g per day for Men 19-50 years
Sucrose	NA	% 5.75g	g per day for Men 19-50 years
Fiber	16.8% 6.38g	1.1% 0.43g	38g per day for Men 19-50 years
Protein	3.3% 1.84g	1.72% 0.96g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	2.05% 18.4μg	1.4% 12.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	4.6% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	1.8% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.36% 0.47mg	5.1% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	3.4% 0.044mg	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	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	112% 101mg	47.4% 42.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.9% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Canned Orange Juice	Recommended Dietary Allowance
Calcium	9.92% 99mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	8.98% 0.081mg	3.46% 0.031mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.1% 44.4μg	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	14% 1.13mg	1.77% 0.14mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	NA	1.3% 0.03mg	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	4.45% 31mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	7.67% 261mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	0.52% 0.057mg	11mg per day for Men 19-50 years
Water	3.15% 117g	3.36% 124g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Oranges with Peel vs Canned Orange Juice:

• Raw Oranges with Peel have 1.4 times more Vitamin A, 2.6 times more Vitamin B1, 2.4 times more Vitamin B2, 2.5 times more Vitamin B3, 1.8 times more Vitamin B5, 3 times more Vitamin B6, 1.3 times more Vitamin B9 and 2.4 times more Vitamin C than Unsweetened Canned Orange Juice.
• Both Raw Oranges with Peel as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Oranges with Peel vs Canned Orange Juice:

• Raw Oranges with Peel have 7 times more Calcium, 2.6 times more Copper, 8 times more Iron, 1.4 times more Magnesium, 1.3 times more Phosphorus, 7 times more Selenium and 2.8 times more Zinc than Unsweetened Canned Orange Juice.
• Both Raw Oranges with Peel and Unsweetened Canned Orange Juice have similar amounts of Potassium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Oranges with Peel have 1.3 times more Energy, 2.3 times more Omega 3, 1.4 times more Carbohydrate, 15 times more Fiber and 1.9 times more Protein than Unsweetened Canned Orange Juice.
• Both Raw Oranges with Peel as well as Unsweetened Canned Orange Juice have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.