Comparing Nutrients in 7 ounces Canned Orange Juice VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Canned Orange Juice	Florida Oranges	Recommended Dietary Allowance
Energy	3.2% 93kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	17.6% 23g	130g per day for Men 19-50 years
Sugars	24% 17.4g	25% 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	6.65% 4.82g	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	% 4.5g	NA	g per day for Men 19-50 years
Sucrose	% 8.06g	NA	g per day for Men 19-50 years
Fiber	1.57% 0.6g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	2.4% 1.35g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Florida Oranges	Recommended Dietary Allowance
Vitamin A	2% 18μg	2.43% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.45% 0.077mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.14% 0.36mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.73% 0.062mg	7.8% 0.1mg	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	8.43% 33.7μg	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	66.4% 59.7mg	99% 89.3mg	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	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Florida Oranges	Recommended Dietary Allowance
Calcium	2% 20mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	4.85% 0.044mg	8.6% 0.077mg	0.9mg per day for Men 19-50 years
Fluoride	1.55% 62μg	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	2.5% 0.2mg	2.23% 0.18mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.042mg	2.07% 0.048mg	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	4.8% 33.7mg	3.4% 24mg	700mg per day for Men 19-50 years
Potassium	10.7% 365mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	0.72% 0.079mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	4.7% 174g	4.67% 173g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Florida Oranges per 7 oz

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

Lets compare vitamin content per 7 ounces of Canned Orange Juice vs Florida Oranges:

• 7 ounces of Canned Orange Juice have 1.4 times more Vitamin B9 than Florida Oranges.
• While 7 oz of Raw Florida Oranges contain 2.6 times more Vitamin B1, 1.9 times more Vitamin B2, 2 times more Vitamin B3, 1.4 times more Vitamin B5, 1.6 times more Vitamin B6 and 1.5 times more Vitamin C than Unsweetened Canned Orange Juice.
• 7 ounces of Canned Orange Juice have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Unsweetened Canned Orange Juice as well as Raw Florida Oranges have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Canned Orange Juice vs Florida Oranges:

• 7 ounces of Canned Orange Juice have 1.4 times more Phosphorus than Florida Oranges.
• While 7 oz of Raw Florida Oranges contain 4.3 times more Calcium and 1.8 times more Copper than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Florida Oranges contain similar levels of Magnesium, Potassium and Water per seven ounces.
• 7 ounces of Canned Orange Juice lack sufficient amounts of Calcium
• 7 ounces of Florida Oranges lack sufficient amounts of Phosphorus
• Both Unsweetened Canned Orange Juice as well as Raw Florida Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Florida Oranges contain 8 times more Fiber than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Florida Oranges offer comparable quantities of Carbohydrate and Sugars per seven ounces.
• 7 ounces of Canned Orange Juice provide inadequate amounts of Fiber
• Both Unsweetened Canned Orange Juice as well as Raw Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in seven ounces.