Health & Fitness blog Uncategorized Juice and fruit – comparison on the example of orange juice

Juice and fruit – comparison on the example of orange juice

Orange juice vs. orange – nutritional value
According to current knowledge, vegetables and fruit and their preparations should be consumed several times a day. The World Health Organisation (WHO) recommends the consumption of at least 5 portions of vegetables and fruit, at least 400 g per person per day, not including nuts, potatoes or other tubers containing starch, such as cassava. Also in the Healthy Nutrition and Physical Activity Pyramids developed by experts from the Institute of Food and Nutrition, it is recommended to consume vegetables and fruit as often and in the greatest possible amount. One portion (200 ml glass) can be made of juices, and in the case of the elderly even 2 portions. Juices are an attractive and valuable group of food products that can provide nutrients found in fresh vegetables and fruit, because their physicochemical composition is similar to that of the raw materials from which they were produced, except for dietary fibre in clear juices. It should be noted that monosaccharides, disaccharides and any foodstuffs which are used because of their sweetening properties, including sweeteners, must not be added to fruit juices. However, the consumption of juices should not replace the consumption of fresh fruit and vegetables as a whole. In Poland the consumption of juices is relatively low. According to the data of the Central Statistical Office, in 2017 it amounted to 32.3 ml/day/person. Poles most often consume apple and orange juices.   Orange juice vs. orange – nutritional value The table below compares the energy value and content of selected ingredients in typical portions, i.e. one glass (200 ml) of orange juice reconstituted from concentrated juice and one large orange (200 g of edible parts, without peel). Compared to fresh orange, orange juice contains slightly less vitamin C and folates and more potassium. The dietary fibre content is much higher in oranges. The sugar content of both products is similar. So is the energy value.   Energy value and content of selected nutrients in typical portions of orange juice reconstituted from concentrated juice and oranges Ingredient in 200 ml (1 glass)1 in 200 g2 portions, 3 Energy value 372 kJ 84 kcal 396 kJ 94 kcal Sugars 17.6 g 17.4 g Glucose 4.90 g 4.60 g Fructose 5.84 g 5.00 g Sucrose 6.90 g 7.80 g Dietary fibre 0.8 g 3.8 g Vitamin C 70 mg 90 mg Folates 46 µg 60 µg Potassium 372 mg 366 mg Source: 1Data from the Institute of Agricultural and Food Industry Biotechnology, Institute of Horticulture in Skierniewice and KUPS, 2010-2017; 2 Kunachowicz H., Przygody B., Nadolna I., Iwanow K.: Tables of composition and nutritional value of food, Ed. II modified. Wydawnictwo Lekarskie PZWL, Warszawa 2017.3 200 g of edible parts corresponds to one whole orange (market product) of about 320 g One glass of orange juice (200 ml) provides about 90% of daily reference intake values for vitamin C, about 23% of reference intake values for folates, about 19% of reference intake values for potassium and about 20% of reference intake values for sugars. Orange fruits and orange juice also contain significant amounts of polyphenols (e.g. hesperidin, narirutin, didymine, vicenin). The juice, due to the removal of albedo and membranous parts of oranges during the production process, contains smaller amounts of these substances. However, the results show that the bioavailability of flavonoids from the juice increases 4-5 times compared to the bioavailability from orange particles or orange purée. To sum up, orange juice can be a valuable component of a diet. Its composition is similar to that of oranges, except for dietary fiber. It is a source of vitamin C, folates, potassium and polyphenols.

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