Comparing Nutrients in 100 grams Canned Orange Juice VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Canned Orange Juice	Valencia Oranges	Recommended Dietary Allowance
Energy	1.62% 47kcal	1.7% 49kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.056% 0.018g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	1% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.16% 0.027g	0.26% 0.044g	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	9.15% 12g	130g per day for Men 19-50 years
Sugars	12% 8.76g	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	3.35% 2.43g	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	% 2.27g	NA	g per day for Men 19-50 years
Sucrose	% 4.06g	NA	g per day for Men 19-50 years
Fiber	0.79% 0.3g	6.58% 2.5g	38g per day for Men 19-50 years
Protein	1.2% 0.68g	1.86% 1.04g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	1% 9μg	1.33% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.25% 0.039mg	7.25% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.6% 0.021mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.26% 0.2mg	1.7% 0.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.6% 0.18mg	5% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.4% 0.031mg	4.85% 0.063mg	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	9.75% 39μg	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	54% 48.5mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.083% 0.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Valencia Oranges	Recommended Dietary Allowance
Calcium	1% 10mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	2.44% 0.022mg	4.1% 0.037mg	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	1.13% 0.09mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	0.91% 0.021mg	1% 0.023mg	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	5.26% 179mg	3400mg per day for Men 19-50 years
Selenium	0.18% 0.1μg	NA	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	0.36% 0.04mg	0.55% 0.06mg	11mg per day for Men 19-50 years
Water	2.37% 87.7g	2.33% 86.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Canned Orange Juice vs Valencia Oranges:

• Raw Valencia Oranges contain 1.3 times more Vitamin A, 2.2 times more Vitamin B1, 1.9 times more Vitamin B2, 1.4 times more Vitamin B3, 1.4 times more Vitamin B5, 2 times more Vitamin B6, 1.6 times more Vitamin B9 and 1.6 times more Vitamin C than Unsweetened Canned Orange Juice.
• Both Unsweetened Canned Orange Juice as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Canned Orange Juice vs Valencia Oranges:

• Raw Valencia Oranges contain 4 times more Calcium and 1.7 times more Copper than Unsweetened Canned Orange Juice.
• Both Unsweetened Canned Orange Juice and Raw Valencia Oranges have similar amounts of Iron, Magnesium, Manganese, Phosphorus, Potassium and Water per 100 g.
• Both Unsweetened Canned Orange Juice as well as Raw Valencia Oranges have insufficient amounts of Zinc in 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Valencia Oranges contain 2.3 times more Omega 3, 8.3 times more Fiber and 1.5 times more Protein than Unsweetened Canned Orange Juice.
• Both Unsweetened Canned Orange Juice and Raw Valencia Oranges have similar amounts of Energy and Carbohydrate per 100 g.
• Both Unsweetened Canned Orange Juice as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.