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

Weight per 100 calories

• Oranges with Peel: 159g
• Orange-grapefruit juice, canned or bottled, unsweetened: 233g

Oranges with Peel have 1.5 times more energy per 100g than Orange-grapefruit juice, canned or bottled, unsweetened. It has low energy density when compared to other foods. Orange-grapefruit juice, canned or bottled, unsweetened having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Orange-grapefruit juice, canned or bottled, unsweetened	5%	2%	93%

Macro Nutrients

	Oranges with Peel	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	0.49% 0.48g	0.24% 0.23g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	1.6% 0.025g	0.73% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.07g	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% 24.6g	18.4% 24g	130g per day for Men 19-50 years
Sugars	NA	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	18.8% 7.14g	0.61% 0.23g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Orange-grapefruit juice, canned or bottled, unsweetened	Recommended Dietary Allowance
Vitamin A	2.3% 20.6μg	1.55% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	5.37% 0.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.5% 0.52mg	6.5% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	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	12% 47.6μg	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	125% 113mg	75% 67.7mg	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	2.17% 0.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.19% 0.23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Orange-grapefruit juice, canned or bottled, unsweetened	Recommended Dietary Allowance
Calcium	11% 111mg	1.86% 18.6mg	1000mg per day for Men 19-50 years
Copper	10% 0.09mg	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	16% 1.27mg	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	5.3% 22.2mg	5.54% 23.3mg	420mg per day for Men 19-50 years
Manganese	NA	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	5% 35mg	4.65% 32.6mg	700mg per day for Men 19-50 years
Potassium	9.15% 311mg	11% 367mg	3400mg per day for Men 19-50 years
Selenium	2.02% 1.1μg	0.42% 0.23μg	55μg per day for Men 19-50 years
Sodium	0.21% 3.17mg	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	3.53% 131g	5.57% 206g	3700g per day for Men 19-50 years

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

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

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

• 100 calories of Oranges with Peel have 1.5 times more Vitamin A, 1.2 times more Vitamin B1, 1.6 times more Vitamin B5, 2.8 times more Vitamin B6, 1.5 times more Vitamin B9 and 1.7 times more Vitamin C than Orange-grapefruit juice, canned or bottled, unsweetened.
• Both Oranges with Peel and Orange-grapefruit juice, canned or bottled, unsweetened provide similar amounts of Vitamin B2 and Vitamin B3 per 100 calories.
• 100 calories of Orange-grapefruit juice, canned or bottled, unsweetened have insufficient amounts of Vitamin A
• Both Raw Oranges with Peel as well as Orange-grapefruit juice, canned or bottled, unsweetened have insufficient amounts of Vitamin B12 in 100 calories.

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

• 100 calories of Oranges with Peel have 6 times more Calcium and 4.8 times more Selenium than Orange-grapefruit juice, canned or bottled, unsweetened.
• While 100 kcal of Orange-grapefruit juice, canned or bottled, unsweetened contain 2 times more Copper and 1.6 times more Water than Raw Oranges with Peel .
• Both Oranges with Peel and Orange-grapefruit juice, canned or bottled, unsweetened contain similar levels of Iron, Magnesium, Phosphorus and Potassium per 100 calories.
• 100 calories of Orange-grapefruit juice, canned or bottled, unsweetened lack sufficient amounts of Calcium and Selenium
• Both Raw Oranges with Peel as well as Orange-grapefruit juice, canned or bottled, unsweetened lack sufficient amounts of Zinc in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Oranges with Peel have 30.7 times more Fiber and 1.5 times more Protein than Orange-grapefruit juice, canned or bottled, unsweetened.
• Both Oranges with Peel and Orange-grapefruit juice, canned or bottled, unsweetened offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Orange-grapefruit juice, canned or bottled, unsweetened provide inadequate amounts of Fiber
• Both Raw Oranges with Peel as well as Orange-grapefruit juice, canned or bottled, unsweetened provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.