Comparing Nutrients in 100 calories Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water VS Oranges

Weight per 100 calories

• Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water: 244g
• Oranges: 213g

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

Which food has more nutrients per 100 calories - Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water	5%	3%	92%
Oranges	7%	2%	91%

Macro Nutrients

	Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water	Oranges	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	0.26% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.046g	0.1% 0.032g	32g per day for Men 19-50 years
Omega 3	1.07% 0.017g	0.93% 0.015g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.061g	0.23% 0.038g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.3% 23.7g	19.2% 25g	130g per day for Men 19-50 years
Sugars	32.4% 23.5g	27.4% 20g	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	0.64% 0.24g	13.4% 5.1g	38g per day for Men 19-50 years
Protein	2.4% 1.34g	3.57% 2g	56g per day for Men 19-50 years

Vitamins

	Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.6% 23.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	15.4% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.13% 0.054mg	6.55% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.3% 0.53mg	3.75% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.2% 0.46mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.26% 0.11mg	9.8% 0.13mg	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	2.44% 9.76μg	16% 64μg	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	91% 82mg	126% 113mg	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	0.65% 0.098mg	2.55% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water	Oranges	Recommended Dietary Allowance
Calcium	1.95% 19.5mg	8.5% 85mg	1000mg per day for Men 19-50 years
Copper	8.94% 0.08mg	10.6% 0.096mg	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	4.27% 0.34mg	2.66% 0.21mg	8mg per day for Men 19-50 years
Magnesium	6.4% 27mg	5.07% 21.3mg	420mg per day for Men 19-50 years
Manganese	2.12% 0.049mg	2.3% 0.053mg	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	4.88% 34mg	4.26% 29.8mg	700mg per day for Men 19-50 years
Potassium	9.76% 332mg	11.3% 385mg	3400mg per day for Men 19-50 years
Selenium	0.44% 0.24μg	1.93% 1.06μg	55μg per day for Men 19-50 years
Sodium	0.16% 2.44mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	1.35% 0.15mg	11mg per day for Men 19-50 years
Water	5.9% 218g	5% 185g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water vs Oranges:

• Raw Oranges contain more Vitamin A, 1.9 times more Vitamin B1, 1.6 times more Vitamin B2, 6.5 times more Vitamin B9, 1.4 times more Vitamin C and 3.9 times more Vitamin E than Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water.
• Both Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water and Raw Oranges have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per 100 kcal.
• Both Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water as well as Raw Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water vs Oranges:

• Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water has 1.6 times more Iron and 1.3 times more Magnesium than Raw Oranges.
• While Raw Oranges contain 4.4 times more Calcium and 4.4 times more Selenium than Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water.
• Both Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water and Raw Oranges have similar amounts of Copper, Manganese, Phosphorus, Potassium, Zinc and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Oranges contain 20.9 times more Fiber and 1.5 times more Protein than Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water.
• Both Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water and Raw Oranges have similar amounts of Energy, Omega 3, Carbohydrate and Sugars per 100 kcal.
• Both Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water as well as Raw Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.