Comparing Nutrients in 14 ounces Oranges with Peel VS 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	8.62% 250kcal	5.9% 171kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	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	47.3% 61.5g	31.4% 41g	130g per day for Men 19-50 years
Sugars	NA	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	47% 18g	1.04% 0.4g	38g per day for Men 19-50 years
Protein	9.2% 5.16g	4.25% 2.4g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Orange-grapefruit juice, canned or bottled, unsweetened	Recommended Dietary Allowance
Vitamin A	5.73% 51.6μg	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	15.3% 0.2mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	8.33% 1.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.4% 0.37mg	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	29.8% 119μg	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	313% 282mg	128% 115mg	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	3.7% 0.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.33% 0.4μg	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	27.8% 278mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	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	39.7% 3.18mg	23% 1.83mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	NA	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	12.5% 87.3mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	18.4% 627mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	8.83% 327g	9.5% 352g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Orange-grapefruit juice, canned or bottled, unsweetened per 14 oz

Compare the macro and micronutrient content in 14 oz of Oranges with Peel versus 14 oz of Orange-grapefruit juice, canned or bottled, unsweetened to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Oranges with Peel have 1.8 times more Vitamin B1, 1.7 times more Vitamin B2, 1.5 times more Vitamin B3, 2.4 times more Vitamin B5, 4 times more Vitamin B6, 2.1 times more Vitamin B9 and 2.4 times more Vitamin C than Orange-grapefruit juice, canned or bottled, unsweetened.
• 14 ounces of Orange-grapefruit juice, canned or bottled, unsweetened have insufficient amounts of Vitamin B6
• Both Raw Oranges with Peel as well as Orange-grapefruit juice, canned or bottled, unsweetened have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

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

• 14 ounces of Oranges with Peel have 8.8 times more Calcium, 1.7 times more Iron, 1.4 times more Magnesium, 1.6 times more Phosphorus and 1.2 times more Potassium than Orange-grapefruit juice, canned or bottled, unsweetened.
• While 14 oz of Orange-grapefruit juice, canned or bottled, unsweetened contain 1.3 times more Copper than Raw Oranges with Peel .
• Both Oranges with Peel and Orange-grapefruit juice, canned or bottled, unsweetened contain similar levels of Water per 14 ounces.
• 14 ounces of Orange-grapefruit juice, canned or bottled, unsweetened lack sufficient amounts of Calcium
• Both Raw Oranges with Peel as well as Orange-grapefruit juice, canned or bottled, unsweetened lack sufficient amounts of Selenium and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oranges with Peel have 1.5 times more Energy, 1.5 times more Carbohydrate, 45 times more Fiber and 2.2 times more Protein than Orange-grapefruit juice, canned or bottled, unsweetened.
• 14 ounces of Orange-grapefruit juice, canned or bottled, unsweetened provide inadequate amounts of Energy, Fiber and Protein
• 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 14 ounces.