Comparing Nutrients in 100 grams Oranges with Peel VS With Added Vitamin C Canned Orange Drink

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
With Added Vitamin C Canned Orange Drink	0%	1%	99%

Macro Nutrients

	Oranges with Peel	With Added Vitamin C Canned Orange Drink	Recommended Dietary Allowance
Energy	2.17% 63kcal	1.7% 49kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.072% 0.07g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.006% 0.002g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	0.063% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	0.012% 0.002g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.5g	9.5% 12.3g	130g per day for Men 19-50 years
Sugars	NA	15.2% 11g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	12% 4.5g	0% 0g	38g per day for Men 19-50 years
Protein	2.32% 1.3g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	With Added Vitamin C Canned Orange Drink	Recommended Dietary Allowance
Vitamin A	1.44% 13μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.13% 0.5mg	0.069% 0.011mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.6% 0.33mg	0.36% 0.018mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.15% 0.093mg	0% 0mg	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	0.5% 2μg	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	79% 71mg	63.7% 57.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	With Added Vitamin C Canned Orange Drink	Recommended Dietary Allowance
Calcium	7% 70mg	0.5% 5mg	1000mg per day for Men 19-50 years
Copper	6.33% 0.057mg	0% 0mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	10% 0.8mg	0.5% 0.04mg	8mg per day for Men 19-50 years
Magnesium	3.33% 14mg	0.48% 2mg	420mg per day for Men 19-50 years
Manganese	NA	0.48% 0.011mg	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	3.14% 22mg	0.14% 1mg	700mg per day for Men 19-50 years
Potassium	5.76% 196mg	0.53% 18mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	1% 0.11mg	0.18% 0.02mg	11mg per day for Men 19-50 years
Water	2.22% 82.3g	2.36% 87.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS With Added Vitamin C Canned Orange Drink per 100 g

Compare the macro and micronutrient content in 100 g of Oranges with Peel versus 100 g of With Added Vitamin C Canned Orange Drink to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Oranges with Peel vs With Added Vitamin C Canned Orange Drink:

• 100 grams of Oranges with Peel have more Vitamin B1, more Vitamin B2, 45.5 times more Vitamin B3, 18.3 times more Vitamin B5, more Vitamin B6, 15 times more Vitamin B9 and 1.2 times more Vitamin C than With Added Vitamin C Canned Orange Drink.
• 100 grams of With Added Vitamin C Canned Orange Drink have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Raw Oranges with Peel as well as With Added Vitamin C Canned Orange Drink have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Oranges with Peel vs With Added Vitamin C Canned Orange Drink:

• 100 grams of Oranges with Peel have 14 times more Calcium, more Copper, 20 times more Iron, 7 times more Magnesium, 22 times more Phosphorus and 10.9 times more Potassium than With Added Vitamin C Canned Orange Drink.
• Both Oranges with Peel and With Added Vitamin C Canned Orange Drink contain similar levels of Water per 100 grams.
• 100 grams of With Added Vitamin C Canned Orange Drink lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Phosphorus and Potassium
• Both Raw Oranges with Peel as well as With Added Vitamin C Canned Orange Drink lack sufficient amounts of Selenium and Zinc in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Oranges with Peel have 1.3 times more Energy, 1.3 times more Carbohydrate, more Fiber and more Protein than With Added Vitamin C Canned Orange Drink.
• 100 grams of With Added Vitamin C Canned Orange Drink provide inadequate amounts of Energy, Fiber and Protein
• Both Raw Oranges with Peel as well as With Added Vitamin C Canned Orange Drink provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.