Comparing Nutrients in 100 grams Canned Orange Juice VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Canned Orange Juice	Florida Oranges	Recommended Dietary Allowance
Energy	1.62% 47kcal	1.6% 46kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.056% 0.018g	0.078% 0.025g	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	0.18% 0.031g	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	8.88% 11.5g	130g per day for Men 19-50 years
Sugars	12% 8.76g	12.6% 9.14g	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	6.3% 2.4g	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	Florida Oranges	Recommended Dietary Allowance
Vitamin A	1% 9μg	1.22% 11μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.25% 0.039mg	8.33% 0.1mg	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	2.5% 0.4mg	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	3.92% 0.051mg	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	4.25% 17μg	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	50% 45mg	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	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.083% 0.1μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Florida Oranges	Recommended Dietary Allowance
Calcium	1% 10mg	4.3% 43mg	1000mg per day for Men 19-50 years
Copper	2.44% 0.022mg	4.33% 0.039mg	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	1.04% 0.024mg	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	1.7% 12mg	700mg per day for Men 19-50 years
Potassium	5.4% 184mg	4.97% 169mg	3400mg per day for Men 19-50 years
Selenium	0.18% 0.1μg	0.91% 0.5μg	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	0.73% 0.08mg	11mg per day for Men 19-50 years
Water	2.37% 87.7g	2.36% 87g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Florida Oranges per 100 g

Compare the macro and micronutrient content in 100 g of Canned Orange Juice versus 100 g of Florida Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Canned Orange Juice have 1.4 times more Vitamin B9 than Florida Oranges.
• While 100 g of Raw Florida Oranges contain 2.6 times more Vitamin B1, 1.9 times more Vitamin B2, 2 times more Vitamin B3, 1.4 times more Vitamin B5, 1.6 times more Vitamin B6 and 1.5 times more Vitamin C than Unsweetened Canned Orange Juice.
• 100 grams of Canned Orange Juice have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Unsweetened Canned Orange Juice as well as Raw Florida Oranges have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 100 grams.

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

• 100 grams of Canned Orange Juice have 1.4 times more Phosphorus than Florida Oranges.
• While 100 g of Raw Florida Oranges contain 4.3 times more Calcium and 1.8 times more Copper than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Florida Oranges contain similar levels of Magnesium, Potassium and Water per 100 grams.
• 100 grams of Canned Orange Juice lack sufficient amounts of Calcium
• 100 grams of Florida Oranges lack sufficient amounts of Phosphorus
• Both Unsweetened Canned Orange Juice as well as Raw Florida Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Raw Florida Oranges contain 8 times more Fiber than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Florida Oranges offer comparable quantities of Carbohydrate and Sugars per 100 grams.
• 100 grams of Canned Orange Juice provide inadequate amounts of Fiber
• Both Unsweetened Canned Orange Juice as well as Raw Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in 100 grams.