Comparing Nutrients in 14 ounces Grapefruit juice canned VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Grapefruit juice canned	6%	16%	78%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Grapefruit juice canned	Valencia Oranges	Recommended Dietary Allowance
Energy	5.06% 147kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	2.7% 2.6g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	1% 0.33g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	9.43% 0.15g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	3.2% 0.54g	1.03% 0.17g	17g per day for Men 19-50 years
Cholesterol	1.37% 3.97mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	36.3% 47g	130g per day for Men 19-50 years
Sugars	42% 30.5g	NA	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	17.7% 13g	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	% 12.3g	NA	g per day for Men 19-50 years
Sucrose	% 5.1g	NA	g per day for Men 19-50 years
Fiber	6.27% 2.4g	26% 9.92g	38g per day for Men 19-50 years
Protein	3.9% 2.2g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Grapefruit juice canned	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.45% 1.03mg	6.8% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.2% 1.1mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	19.2% 0.25mg	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	14% 55.6μg	38.7% 155μg	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	149% 134mg	214% 192mg	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	5.56% 0.83mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Grapefruit juice canned	Valencia Oranges	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	16.3% 0.15mg	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	3.97% 0.32mg	4.47% 0.36mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	3.28% 0.075mg	3.97% 0.091mg	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	9.64% 67.5mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	16.5% 560mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	9.76% 361g	9.26% 343g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Grapefruit juice canned vs Valencia Oranges:

• Raw Valencia Oranges contain 6 times more Vitamin A, 1.4 times more Vitamin B1, 2 times more Vitamin B2, 1.7 times more Vitamin B6, 2.8 times more Vitamin B9 and 1.4 times more Vitamin C than Grapefruit juice, white, canned or bottled, unsweetened.
• Both Grapefruit juice, white, canned or bottled, unsweetened and Raw Valencia Oranges have similar amounts of Vitamin B3 and Vitamin B5 per 14 oz.
• Both Grapefruit juice, white, canned or bottled, unsweetened as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Grapefruit juice canned vs Valencia Oranges:

• Raw Valencia Oranges contain 2.5 times more Calcium and 1.3 times more Potassium than Grapefruit juice, white, canned or bottled, unsweetened.
• Both Grapefruit juice, white, canned or bottled, unsweetened and Raw Valencia Oranges have similar amounts of Copper, Iron, Magnesium, Manganese, Phosphorus and Water per 14 oz.
• Both Grapefruit juice, white, canned or bottled, unsweetened as well as Raw Valencia Oranges have insufficient amounts of Zinc in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Grapefruit juice, white, canned or bottled, unsweetened has 2.4 times more Omega 3 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.3 times more Energy, 1.6 times more Carbohydrate, 4.2 times more Fiber and 1.9 times more Protein than Grapefruit juice, white, canned or bottled, unsweetened.
• Both Grapefruit juice, white, canned or bottled, unsweetened as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.