Comparing Nutrients in 7 ounces Navel Oranges VS Frozen Orange Juice Concentrate

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Frozen Orange Juice Concentrate	6%	1%	93%

Macro Nutrients

	Navel Oranges	Frozen Orange Juice Concentrate	Recommended Dietary Allowance
Energy	3.35% 97kcal	10% 294kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	0.54% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	53.7% 70g	130g per day for Men 19-50 years
Sugars	23.3% 17g	81.2% 59g	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	6.16% 4.47g	20.7% 15g	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	% 3.9g	% 13g	g per day for Men 19-50 years
Sucrose	% 8.5g	% 31g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	5.22% 2g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	8.5% 4.76g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Frozen Orange Juice Concentrate	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	2.87% 25.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	45.5% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	26.7% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	13.6% 2.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	29% 1.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	39.7% 0.52mg	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	17% 67.5μg	38.2% 153μg	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	130% 117mg	319% 287mg	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% 0.3mg	7.94% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Frozen Orange Juice Concentrate	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	7.54% 75.4mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	13% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.98% 39.3μg	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	3.22% 0.26mg	8.2% 0.65mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	16.5% 69.5mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	10% 0.23mg	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	6.52% 45.6mg	17.3% 121mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	36.7% 1248mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	4.6% 171g	3.25% 120g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Frozen Orange Juice Concentrate per 7 oz

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

Lets compare vitamin content per 7 ounces of Navel Oranges vs Frozen Orange Juice Concentrate:

• 7 oz of Frozen Orange Juice Concentrate contain 4 times more Vitamin B1, 3.4 times more Vitamin B2, 2.6 times more Vitamin B3, 2.8 times more Vitamin B5, 3.3 times more Vitamin B6, 2.3 times more Vitamin B9, 2.5 times more Vitamin C and 4 times more Vitamin E than Raw Navel Oranges.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin E
• Both Raw Navel Oranges as well as Frozen Orange Juice Concentrate have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Frozen Orange Juice Concentrate:

• 7 ounces of Navel Oranges have 1.4 times more Water than Frozen Orange Juice Concentrate.
• While 7 oz of Frozen Orange Juice Concentrate contain 1.5 times more Copper, 2.5 times more Iron, 3.2 times more Magnesium, 4 times more Manganese, 2.7 times more Phosphorus and 3.8 times more Potassium than Raw Navel Oranges.
• Both Navel Oranges and Frozen Orange Juice Concentrate contain similar levels of Calcium per seven ounces.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron and Manganese
• Both Raw Navel Oranges as well as Frozen Orange Juice Concentrate lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 2.2 times more Fiber than Frozen Orange Juice Concentrate.
• While 7 oz of Frozen Orange Juice Concentrate contain 3 times more Energy, 2.8 times more Carbohydrate, 3.5 times more Sugars, 3.4 times more Fructose and 2.6 times more Protein than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy and Protein
• Both Raw Navel Oranges as well as Frozen Orange Juice Concentrate provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.