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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

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

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

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

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

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

Comparison of macro-nutrients per 100 grams:

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