Comparing Nutrients in 7 ounces Fresh Orange juice VS Kumquats

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Kumquats	10%	10%	80%

Macro Nutrients

	Fresh Orange juice	Kumquats	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	4.86% 141kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	1.76% 1.7g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	0.64% 0.2g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	5.83% 0.093g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	1.45% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	24.3% 31.6g	130g per day for Men 19-50 years
Sugars	23% 16.7g	25.6% 18.6g	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	5.8% 4.2g	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	% 3.6g	NA	g per day for Men 19-50 years
Sucrose	% 8.2g	NA	g per day for Men 19-50 years
Fiber	1.04% 0.4g	34% 13g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	6.66% 3.73g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Kumquats	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	3.3% 29.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	6.1% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	5.32% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.54% 0.38mg	8.26% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	5.5% 0.071mg	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	15% 59.5μg	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	110% 99mg	97% 87mg	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	0.53% 0.079mg	2% 0.3mg	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

	Fresh Orange juice	Kumquats	Recommended Dietary Allowance
Calcium	2.2% 22mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	9.7% 0.087mg	21% 0.19mg	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	4.96% 0.4mg	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	1.2% 0.028mg	11.6% 0.27mg	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	5.4% 37.7mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	11% 369mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	4.74% 175g	4.34% 160g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Kumquats per 7 oz

Compare the macro and micronutrient content in 7 oz of Fresh Orange juice versus 7 oz of Kumquats to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Fresh Orange juice vs Kumquats:

• 7 ounces of Fresh Orange juice have 2.4 times more Vitamin B1 and 1.8 times more Vitamin B9 than Kumquats.
• While 7 oz of Raw Kumquats contain 3 times more Vitamin B2 than Raw Orange juice.
• Both Fresh Orange juice and Kumquats provide similar amounts of Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin C per seven ounces.
• Both Raw Orange juice as well as Raw Kumquats have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Fresh Orange juice vs Kumquats:

• 7 oz of Raw Kumquats contain 5.6 times more Calcium, 2.2 times more Copper, 4.3 times more Iron, 1.8 times more Magnesium and 9.6 times more Manganese than Raw Orange juice.
• Both Fresh Orange juice and Kumquats contain similar levels of Phosphorus, Potassium and Water per seven ounces.
• 7 ounces of Fresh Orange juice lack sufficient amounts of Calcium and Manganese
• Both Raw Orange juice as well as Raw Kumquats lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Kumquats contain 1.6 times more Energy, 4.3 times more Omega 3, 1.5 times more Carbohydrate, 32.5 times more Fiber and 2.7 times more Protein than Raw Orange juice.
• Both Fresh Orange juice and Kumquats offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Fiber and Protein
• Both Raw Orange juice as well as Raw Kumquats provide inadequate amounts of Omega 6 in seven ounces.