Comparing Nutrients in 7 ounces Clementines VS Chilled Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Clementines	6%	3%	91%
Chilled Orange Juice	5%	2%	93%

Macro Nutrients

	Clementines	Chilled Orange Juice	Recommended Dietary Allowance
Energy	3.2% 93kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	NA	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	NA	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	NA	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.3% 24g	17.6% 23g	130g per day for Men 19-50 years
Sugars	25% 18.2g	22.7% 16.5g	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	4.5% 3.25g	6.1% 4.43g	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	% 3.16g	% 4.13g	g per day for Men 19-50 years
Sucrose	% 12g	% 7.96g	g per day for Men 19-50 years
Fiber	8.88% 3.37g	1.57% 0.6g	38g per day for Men 19-50 years
Protein	3% 1.7g	2.4% 1.35g	56g per day for Men 19-50 years

Vitamins

	Clementines	Chilled Orange Juice	Recommended Dietary Allowance
Vitamin A	NA	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.2% 0.17mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	5.95% 0.077mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.9% 1.26mg	3.47% 0.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6% 0.3mg	7.74% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	11.6% 0.15mg	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% 47.6μg	9.43% 37.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	108% 97mg	74% 66.7mg	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	2.65% 0.4mg	2.65% 0.4mg	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

	Clementines	Chilled Orange Juice	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	9.5% 0.085mg	9.26% 0.083mg	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	3.47% 0.28mg	3.22% 0.26mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	2% 0.046mg	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	5.95% 41.7mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	10.3% 351mg	10.4% 353mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	1.26% 0.14mg	11mg per day for Men 19-50 years
Water	4.64% 172g	4.68% 173g	3700g per day for Men 19-50 years

Nutrient Comparison: Clementines VS Chilled Orange Juice per 7 oz

Compare the macro and micronutrient content in 7 oz of Clementines versus 7 oz of Chilled Orange Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Clementines vs Chilled Orange Juice:

• 7 ounces of Clementines have 1.9 times more Vitamin B1, 2.3 times more Vitamin B3, 1.3 times more Vitamin B9 and 1.5 times more Vitamin C than Chilled Orange Juice.
• While 7 oz of Chilled Orange Juice from Concentrate contain 1.3 times more Vitamin B2 and 1.3 times more Vitamin B5 than Raw Clementines.
• Both Clementines and Chilled Orange Juice provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Chilled Orange Juice have insufficient amounts of Vitamin B3
• Both Raw Clementines as well as Chilled Orange Juice from Concentrate have insufficient amounts of Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Clementines vs Chilled Orange Juice:

• 7 ounces of Clementines have 2.7 times more Calcium and 1.2 times more Phosphorus than Chilled Orange Juice.
• Both Clementines and Chilled Orange Juice contain similar levels of Copper, Magnesium, Potassium and Water per seven ounces.
• 7 ounces of Chilled Orange Juice lack sufficient amounts of Calcium
• Both Raw Clementines as well as Chilled Orange Juice from Concentrate lack sufficient amounts of Iron, Manganese, Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Clementines have 5.7 times more Fiber than Chilled Orange Juice.
• While 7 oz of Chilled Orange Juice from Concentrate contain 1.4 times more Fructose than Raw Clementines.
• Both Clementines and Chilled Orange Juice offer comparable quantities of Carbohydrate and Sugars per seven ounces.
• 7 ounces of Chilled Orange Juice provide inadequate amounts of Fiber
• Both Raw Clementines as well as Chilled Orange Juice from Concentrate provide inadequate amounts of Energy and Protein in seven ounces.