Comparing Nutrients in 100 grams Canned Orange Juice VS Fresh Orange juice

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Canned Orange Juice	Fresh Orange juice	Recommended Dietary Allowance
Energy	1.62% 47kcal	1.55% 45kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	0.21% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.056% 0.018g	0.075% 0.024g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	0.69% 0.011g	1.6g per day for Men 19-50 years
Omega 6	0.16% 0.027g	0.17% 0.029g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.47% 11g	8% 10.4g	130g per day for Men 19-50 years
Sugars	12% 8.76g	11.6% 8.4g	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	3.35% 2.43g	2.92% 2.12g	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	% 2.27g	% 1.8g	g per day for Men 19-50 years
Sucrose	% 4.06g	% 4.14g	g per day for Men 19-50 years
Fiber	0.79% 0.3g	0.53% 0.2g	38g per day for Men 19-50 years
Protein	1.2% 0.68g	1.25% 0.7g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	1% 9μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.25% 0.039mg	7.5% 0.09mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.6% 0.021mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.26% 0.2mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.6% 0.18mg	3.8% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.4% 0.031mg	3.08% 0.04mg	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	6% 24μg	7.5% 30μg	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	33.4% 30mg	55.6% 50mg	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	1.33% 0.2mg	0.27% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.083% 0.1μg	0.083% 0.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Fresh Orange juice	Recommended Dietary Allowance
Calcium	1% 10mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	2.44% 0.022mg	4.9% 0.044mg	0.9mg per day for Men 19-50 years
Fluoride	0.78% 31.3μg	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	1.25% 0.1mg	2.5% 0.2mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	0.91% 0.021mg	0.61% 0.014mg	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	2.43% 17mg	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	5.4% 184mg	5.9% 200mg	3400mg per day for Men 19-50 years
Selenium	0.18% 0.1μg	0.18% 0.1μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	0.36% 0.04mg	0.45% 0.05mg	11mg per day for Men 19-50 years
Water	2.37% 87.7g	2.4% 88.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Canned Orange Juice vs Fresh Orange juice:

• Unsweetened Canned Orange Juice has 5 times more Vitamin E than Raw Orange juice.
• While Raw Orange juice contains 2.3 times more Vitamin B1, 1.4 times more Vitamin B2, 2 times more Vitamin B3, 1.3 times more Vitamin B6 and 1.7 times more Vitamin C than Unsweetened Canned Orange Juice.
• Both Unsweetened Canned Orange Juice and Raw Orange juice have similar amounts of Vitamin A, Vitamin B5 and Vitamin B9 per 100 g.
• Both Unsweetened Canned Orange Juice as well as Raw Orange juice have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 100 g.

Comparing minerals per 100 grams for Canned Orange Juice vs Fresh Orange juice:

• Raw Orange juice contains 2 times more Copper and 2 times more Iron than Unsweetened Canned Orange Juice.
• Both Unsweetened Canned Orange Juice and Raw Orange juice have similar amounts of Calcium, Magnesium, Phosphorus, Potassium and Water per 100 g.
• Both Unsweetened Canned Orange Juice as well as Raw Orange juice have insufficient amounts of Manganese, Selenium and Zinc in 100 g.

Comparison of macro-nutrients per 100 grams:

Both Unsweetened Canned Orange Juice and Raw Orange juice have similar amounts of macro-nutrients per 100 g
• Both Unsweetened Canned Orange Juice and Raw Orange juice have similar amounts of Energy, Carbohydrate, Sugars, Fructose and Protein per 100 g.
• Both Unsweetened Canned Orange Juice as well as Raw Orange juice have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose, Sucrose and Fiber in 100 g.