Comparing Nutrients in 7 ounces Passion-fruit Juice, Purple VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Passion-fruit Juice, Purple	3%	1%	96%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Passion-fruit Juice, Purple	Valencia Oranges	Recommended Dietary Allowance
Energy	3.5% 101kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.099g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.025% 0.008g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	0% 0g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	0.51% 0.087g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.8% 27g	18% 23.6g	130g per day for Men 19-50 years
Sugars	36.7% 26.6g	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	1.04% 0.4g	13% 4.96g	38g per day for Men 19-50 years
Protein	1.4% 0.77g	3.7% 2.06g	56g per day for Men 19-50 years

Vitamins

	Passion-fruit Juice, Purple	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	7.94% 71.4μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	3.4% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.63% 0.099mg	9.6% 0.13mg	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	3.47% 14μg	19.3% 77.4μg	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	65.7% 59mg	107% 96mg	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	0.13% 0.02mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Passion-fruit Juice, Purple	Valencia Oranges	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	11.7% 0.11mg	8.16% 0.073mg	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	5.95% 0.48mg	2.23% 0.18mg	8mg per day for Men 19-50 years
Magnesium	8.03% 33.7mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	NA	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	3.7% 25.8mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	10.4% 355mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	NA	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	4.6% 170g	4.63% 171g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Passion-fruit Juice, Purple vs Valencia Oranges:

• Raw Passion-fruit Juice, Purple has 3 times more Vitamin A, 3.3 times more Vitamin B2 and 5.3 times more Vitamin B3 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin B1, 1.3 times more Vitamin B6, 5.6 times more Vitamin B9 and 1.6 times more Vitamin C than Raw Passion-fruit Juice, Purple.
• Both Raw Passion-fruit Juice, Purple as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Passion-fruit Juice, Purple vs Valencia Oranges:

• Raw Passion-fruit Juice, Purple has 1.4 times more Copper, 2.7 times more Iron, 1.7 times more Magnesium and 1.6 times more Potassium than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 10 times more Calcium and 1.3 times more Phosphorus than Raw Passion-fruit Juice, Purple.
• Both Raw Passion-fruit Juice, Purple and Raw Valencia Oranges have similar amounts of Water per 7 oz.
• Both Raw Passion-fruit Juice, Purple as well as Raw Valencia Oranges have insufficient amounts of Zinc in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Valencia Oranges contain more Omega 3, 12.5 times more Fiber and 2.7 times more Protein than Raw Passion-fruit Juice, Purple.
• Both Raw Passion-fruit Juice, Purple and Raw Valencia Oranges have similar amounts of Energy and Carbohydrate per 7 oz.
• Both Raw Passion-fruit Juice, Purple as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.