Comparing Nutrients in 100 calories Florida Oranges VS Orange-grapefruit juice, canned or bottled, unsweetened

Weight per 100 calories

• Florida Oranges: 217g
• Orange-grapefruit juice, canned or bottled, unsweetened: 233g

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

Discover which food has more nutrients per 100 calories - Florida Oranges or Orange-grapefruit juice, canned or bottled, unsweetened?

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Orange-grapefruit juice, canned or bottled, unsweetened	5%	2%	93%

Macro Nutrients

	Florida Oranges	Orange-grapefruit juice, canned or bottled, unsweetened	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.46g	0.24% 0.23g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	0.73% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.067g	0.19% 0.033g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.3% 25g	18.4% 24g	130g per day for Men 19-50 years
Sugars	27.4% 20g	32.7% 23.7g	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	13.7% 5.2g	0.61% 0.23g	38g per day for Men 19-50 years
Protein	2.7% 1.52g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Orange-grapefruit juice, canned or bottled, unsweetened	Recommended Dietary Allowance
Vitamin A	2.66% 24μg	1.55% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	5.37% 0.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.43% 0.87mg	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	6.5% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.53% 0.11mg	4.1% 0.053mg	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	9.24% 37μg	8.14% 32.6μg	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	109% 98mg	75% 67.7mg	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	2.6% 0.39mg	2.17% 0.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.19% 0.23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Orange-grapefruit juice, canned or bottled, unsweetened	Recommended Dietary Allowance
Calcium	9.35% 93mg	1.86% 18.6mg	1000mg per day for Men 19-50 years
Copper	9.42% 0.085mg	19.6% 0.18mg	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	2.45% 0.2mg	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	5.18% 21.7mg	5.54% 23.3mg	420mg per day for Men 19-50 years
Manganese	2.27% 0.052mg	1.7% 0.04mg	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	3.73% 26mg	4.65% 32.6mg	700mg per day for Men 19-50 years
Potassium	11% 367mg	11% 367mg	3400mg per day for Men 19-50 years
Selenium	1.98% 1.1μg	0.42% 0.23μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.47% 6.98mg	1500mg per day for Men 19-50 years
Zinc	1.6% 0.17mg	1.48% 0.16mg	11mg per day for Men 19-50 years
Water	5.1% 189g	5.57% 206g	3700g per day for Men 19-50 years

Florida Oranges VS Orange-grapefruit Juice, Canned Or Bottled, Unsweetened Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Florida Oranges or Orange-grapefruit juice, canned or bottled, unsweetened?

Lets compare vitamin content per 100 calories of Florida Oranges vs Orange-grapefruit juice, canned or bottled, unsweetened:

• 100 calories of Florida Oranges have 1.7 times more Vitamin A, 1.7 times more Vitamin B1, 1.2 times more Vitamin B2, 1.7 times more Vitamin B5, 2.1 times more Vitamin B6, 1.4 times more Vitamin C and 1.2 times more Vitamin E than Orange-grapefruit juice, canned or bottled, unsweetened.
• Both Florida Oranges and Orange-grapefruit juice, canned or bottled, unsweetened provide similar amounts of Vitamin B3 and Vitamin B9 per 100 calories.
• 100 calories of Orange-grapefruit juice, canned or bottled, unsweetened have insufficient amounts of Vitamin A
• Both Raw Florida Oranges as well as Orange-grapefruit juice, canned or bottled, unsweetened have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Florida Oranges vs Orange-grapefruit juice, canned or bottled, unsweetened:

• 100 calories of Florida Oranges have 5 times more Calcium and 1.3 times more Manganese than Orange-grapefruit juice, canned or bottled, unsweetened.
• While 100 kcal of Orange-grapefruit juice, canned or bottled, unsweetened contain 2.1 times more Copper and 5.5 times more Iron than Raw Florida Oranges.
• Both Florida Oranges and Orange-grapefruit juice, canned or bottled, unsweetened contain similar levels of Magnesium, Phosphorus, Potassium and Water per 100 calories.
• 100 calories of Orange-grapefruit juice, canned or bottled, unsweetened lack sufficient amounts of Calcium and Manganese
• Both Raw Florida Oranges as well as Orange-grapefruit juice, canned or bottled, unsweetened lack sufficient amounts of Selenium and Zinc in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Florida Oranges have 22.4 times more Fiber than Orange-grapefruit juice, canned or bottled, unsweetened.
• Both Florida Oranges and Orange-grapefruit juice, canned or bottled, unsweetened offer comparable quantities of Energy, Carbohydrate, Sugars and Protein per 100 calories.
• 100 calories of Orange-grapefruit juice, canned or bottled, unsweetened provide inadequate amounts of Fiber
• Both Raw Florida Oranges as well as Orange-grapefruit juice, canned or bottled, unsweetened provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.