Comparing Nutrients in 14 ounces Florida Oranges VS 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	6.3% 183kcal	5.9% 171kcal	2900kcal per day for Men 19-50 years
Fat	0.86% 0.83g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	0.33% 0.056g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.2% 46g	31.4% 41g	130g per day for Men 19-50 years
Sugars	50% 36.3g	55.7% 40.4g	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	25% 9.53g	1.04% 0.4g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	4.25% 2.4g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Orange-grapefruit juice, canned or bottled, unsweetened	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	18.5% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	8.33% 1.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.6% 0.2mg	7.02% 0.091mg	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	17% 67.5μg	14% 55.6μg	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	198% 179mg	128% 115mg	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	4.76% 0.71mg	3.7% 0.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.33% 0.4μg	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	17% 171mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	33.5% 0.3mg	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	4.47% 0.36mg	23% 1.83mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	4.14% 0.095mg	2.93% 0.067mg	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	6.8% 47.6mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	19.7% 671mg	18.4% 627mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	9.35% 346g	9.5% 352g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Florida Oranges vs Orange-grapefruit juice, canned or bottled, unsweetened:

• Raw Florida Oranges have 1.8 times more Vitamin A, 1.8 times more Vitamin B1, 1.3 times more Vitamin B2, 1.8 times more Vitamin B5, 2.2 times more Vitamin B6, 1.2 times more Vitamin B9, 1.5 times more Vitamin C and 1.3 times more Vitamin E than Orange-grapefruit juice, canned or bottled, unsweetened.
• Both Raw Florida Oranges and Orange-grapefruit juice, canned or bottled, unsweetened have similar amounts of Vitamin B3 per 14 oz.
• 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 14 oz.

Comparing minerals per 14 ounces for Florida Oranges vs Orange-grapefruit juice, canned or bottled, unsweetened:

• Raw Florida Oranges have 5.4 times more Calcium and 1.4 times more Manganese than Orange-grapefruit juice, canned or bottled, unsweetened.
• While Orange-grapefruit juice, canned or bottled, unsweetened contains 1.9 times more Copper and 5.1 times more Iron than Raw Florida Oranges.
• Both Raw Florida Oranges and Orange-grapefruit juice, canned or bottled, unsweetened have similar amounts of Magnesium, Phosphorus, Potassium and Water per 14 oz.
• Both Raw Florida Oranges as well as Orange-grapefruit juice, canned or bottled, unsweetened have insufficient amounts of Selenium and Zinc in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Florida Oranges have 24 times more Fiber than Orange-grapefruit juice, canned or bottled, unsweetened.
• Both Raw Florida Oranges and Orange-grapefruit juice, canned or bottled, unsweetened have similar amounts of Energy, Carbohydrate, Sugars and Protein per 14 oz.
• Both Raw Florida Oranges as well as Orange-grapefruit juice, canned or bottled, unsweetened have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.