Comparing Nutrients in 100 calories Navel Oranges VS Apple Juice with Vitamin C

Weight per 100 calories

• Navel Oranges: 204g
• Apple Juice with Vitamin C: 217g

Both foods have similar energy densities which is low in comparison to other foods.

Discover which food has more nutrients per 100 calories - Navel Oranges or Apple Juice with Vitamin C?

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Apple Juice with Vitamin C	1%	3%	96%

Macro Nutrients

	Navel Oranges	Apple Juice with Vitamin C	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.32% 0.31g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	1.15% 0.018g	0.95% 0.015g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.047g	0.42% 0.072g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.7% 25.6g	19% 24.6g	130g per day for Men 19-50 years
Sugars	24% 17.3g	29% 21g	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	6.33% 4.6g	17% 12.5g	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	% 4.02g	% 5.7g	g per day for Men 19-50 years
Sucrose	% 8.73g	% 2.74g	g per day for Men 19-50 years
Fiber	12% 4.5g	1.14% 0.43g	38g per day for Men 19-50 years
Protein	3.3% 1.86g	0.39% 0.22g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Apple Juice with Vitamin C	Recommended Dietary Allowance
Vitamin A	2.72% 24.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.6% 0.14mg	3.8% 0.046mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8% 0.1mg	2.84% 0.037mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.42% 0.87mg	0.99% 0.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.53mg	2.13% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.4% 0.16mg	3% 0.039mg	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	17.3% 69.4μg	0% 0μg	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	134% 121mg	93% 83.7mg	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	2.04% 0.31mg	0.14% 0.022mg	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

	Navel Oranges	Apple Juice with Vitamin C	Recommended Dietary Allowance
Calcium	8.78% 87.8mg	1.74% 17.4mg	1000mg per day for Men 19-50 years
Copper	8.84% 0.08mg	2.9% 0.026mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.13% 85μg	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	3.3% 0.27mg	3.26% 0.26mg	8mg per day for Men 19-50 years
Magnesium	5.34% 22.4mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	2.57% 0.059mg	7% 0.16mg	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	6.7% 47mg	2.17% 15.2mg	700mg per day for Men 19-50 years
Potassium	9.96% 339mg	6.46% 220mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.4% 0.22μg	55μg per day for Men 19-50 years
Sodium	0.14% 2.04mg	0.58% 8.7mg	1500mg per day for Men 19-50 years
Zinc	1.5% 0.16mg	0.4% 0.043mg	11mg per day for Men 19-50 years
Water	4.74% 175g	5.2% 192g	3700g per day for Men 19-50 years

Navel Oranges VS Apple Juice With Vitamin C Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Navel Oranges or Apple Juice with Vitamin C?

Lets compare vitamin content per 100 calories of Navel Oranges vs Apple Juice with Vitamin C:

• 100 calories of Navel Oranges have more Vitamin A, 3 times more Vitamin B1, 2.8 times more Vitamin B2, 5.5 times more Vitamin B3, 5 times more Vitamin B5, 4.1 times more Vitamin B6, more Vitamin B9, 1.4 times more Vitamin C and 14.1 times more Vitamin E than Apple Juice with Vitamin C.
• 100 calories of Apple Juice with Vitamin C have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B9 and Vitamin E
• Both Raw Navel Oranges as well as Bottled Apple Juice with Vitamin C have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Navel Oranges vs Apple Juice with Vitamin C:

• 100 calories of Navel Oranges have 5 times more Calcium, 3.1 times more Copper, 2.1 times more Magnesium, 3.1 times more Phosphorus and 1.5 times more Potassium than Apple Juice with Vitamin C.
• While 100 kcal of Bottled Apple Juice with Vitamin C contain 2.7 times more Manganese than Raw Navel Oranges.
• Both Navel Oranges and Apple Juice with Vitamin C contain similar levels of Iron and Water per 100 calories.
• 100 calories of Apple Juice with Vitamin C lack sufficient amounts of Calcium
• Both Raw Navel Oranges as well as Bottled Apple Juice with Vitamin C lack sufficient amounts of Selenium and Zinc in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Navel Oranges have 10.3 times more Fiber and 8.5 times more Protein than Apple Juice with Vitamin C.
• While 100 kcal of Bottled Apple Juice with Vitamin C contain 2.7 times more Fructose than Raw Navel Oranges.
• Both Navel Oranges and Apple Juice with Vitamin C offer comparable quantities of Energy, Carbohydrate and Sugars per 100 calories.
• 100 calories of Apple Juice with Vitamin C provide inadequate amounts of Fiber and Protein
• Both Raw Navel Oranges as well as Bottled Apple Juice with Vitamin C provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.