Comparing Nutrients in 500 calories Canned Orange JuiceVS Oranges

Weight per 500 calories

Canned Orange Juice

1064g

Oranges

1064g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 500 calories - Canned Orange Juice or Oranges?

Macros Ratio

Protein Fat Carbs

Canned Orange Juice

91%

Oranges

91%

500 kcal ▼

Macro Nutrients

Canned Orange Juicevs Oranges

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.65%1.6g

Fat

1.3%1.28g

1.6 gvs1.28 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.6%0.19g

Saturated Fat

0.5%0.16g

0.19 gvs0.16 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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4.65%0.074g

Omega 3

4.65%0.074g

0.074 gvs0.074 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.7%0.29g

Omega 6

1.13%0.19g

0.29 gvs0.19 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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90%117g

Carbohydrate

96%125g

117 gvs125 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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129%93g

Sugars

137%99g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

93 gvs99 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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35.7%26g

Fructose

≤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]

26 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%24g

Glucose

24 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%43g

Sucrose

43 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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8.4%3.2g

Fiber

67%25.5g

3.2 gvs25.5 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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13%7.23g

Protein

18%10g

7.23 gvs10 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Fruits rich in Protein Buy premium vegan protein powder

Vitamins

Canned Orange Juicevs Oranges

10.6%96μg

Vitamin A

13%117μg

RAE, retinol activity equivalents

96 μgvs117 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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34.6%0.41mg

Vitamin B1

77%0.93mg

Thiamine

0.41 mgvs0.93 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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17%0.22mg

Vitamin B2

32.7%0.43mg

Riboflavin

0.22 mgvs0.43 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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13.4%2.14mg

Vitamin B3

18.8%3mg

Niacin, nicotinic acid, niacinamide

2.14 mgvs3 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Fruits rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

38.3%1.9mg

Vitamin B5

53%2.66mg

Pantothenic acid

1.9 mgvs2.66 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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25.4%0.33mg

Vitamin B6

49%0.64mg

Pyridoxine

0.33 mgvs0.64 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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64%255μg

Vitamin B9

79.8%319μg

Folates and Folic Acid

255 μgvs319 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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356%320mg

Vitamin C

629%566mg

Ascorbic acid

320 mgvs566 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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14%2.13mg

Vitamin E

12.8%1.9mg

Tocopherols and Tocotrienols

2.13 mgvs1.9 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.89%1.06μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

1.06 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Canned Orange Juicevs Oranges

10.6%106mg

Calcium

42.6%426mg

106 mgvs426 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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26%0.23mg

Copper

53%0.48mg

0.23 mgvs0.48 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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8.32%333μg

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

333 μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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13.3%1.06mg

Iron

13.3%1.06mg

1.06 mgvs1.06 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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25.3%106mg

Magnesium

25.3%106mg

106 mgvs106 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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9.7%0.22mg

Manganese

11.6%0.27mg

0.22 mgvs0.27 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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26%181mg

Phosphorus

21.3%149mg

181 mgvs149 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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57.6%1957mg

Potassium

56.6%1926mg

1957 mgvs1926 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.93%1.06μg

Selenium

9.67%5.3μg

1.06 μgvs5.3 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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2.84%42.6mg

Sodium

0%0mg

42.6 mgvs0 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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3.87%0.43mg

Zinc

6.77%0.74mg

0.43 mgvs0.74 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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25.2%933g

Water

25%923g

933 gvs923 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Canned Orange Juice vs Oranges:

Raw Oranges contain 2.2 times more Vitamin B1, 1.9 times more Vitamin B2, 1.4 times more Vitamin B3, 1.4 times more Vitamin B5, 1.9 times more Vitamin B6, 1.3 times more Vitamin B9 and 1.8 times more Vitamin C than Unsweetened Canned Orange Juice.
Both Unsweetened Canned Orange Juice and Raw Oranges have similar amounts of Vitamin A and Vitamin E per 500 kcal.
Both Unsweetened Canned Orange Juice as well as Raw Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Canned Orange Juice vs Oranges:

Unsweetened Canned Orange Juice has 1.2 times more Phosphorus than Raw Oranges.
While Raw Oranges contain 4 times more Calcium, 2 times more Copper, 5 times more Selenium and 1.8 times more Zinc than Unsweetened Canned Orange Juice.
Both Unsweetened Canned Orange Juice and Raw Oranges have similar amounts of Iron, Magnesium, Manganese, Potassium and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Oranges contain 8 times more Fiber and 1.4 times more Protein than Unsweetened Canned Orange Juice.
Both Unsweetened Canned Orange Juice and Raw Oranges have similar amounts of Energy, Carbohydrate and Sugars per 500 kcal.
Both Unsweetened Canned Orange Juice as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Canned Orange JuiceVS Chilled Orange JuiceOrangesVS Chilled Orange JuiceCanned Orange JuiceVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 500 calories Canned Orange JuiceVS Oranges

Weight per 500 calories

Which food has more nutrients per 500 calories - Canned Orange Juice or Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: