Comparing Nutrients in 1 kilogram Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY VS Medjool Dates

Macros Ratio

	Protein	Fat	Carbs
Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY	6%	15%	79%
Medjool Dates	2%	0%	98%

Macro Nutrients

	Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY	Medjool Dates	Recommended Dietary Allowance
Energy	12.8% 370kcal	96% 2770kcal	2900kcal per day for Men 19-50 years
Fat	6.6% 6.4g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	NA	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	57.8% 75g	577% 750g	130g per day for Men 19-50 years
Sugars	106% 77g	917% 665g	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	44.6% 32.3g	441% 320g	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	% 30.7g	% 337g	g per day for Men 19-50 years
Sucrose	% 13g	% 5.3g	g per day for Men 19-50 years
Fiber	15.8% 6g	176% 67g	38g per day for Men 19-50 years
Protein	9.64% 5.4g	32.3% 18g	56g per day for Men 19-50 years

Vitamins

	Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY	Medjool Dates	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	7.78% 70μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54% 0.65mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.63mg	101% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	161% 8.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	192% 2.5mg	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	37.5% 150μg	37.5% 150μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	346% 311mg	0% 0mg	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	14% 2.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY	Medjool Dates	Recommended Dietary Allowance
Calcium	15% 150mg	64% 640mg	1000mg per day for Men 19-50 years
Copper	35.6% 0.32mg	402% 3.62mg	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	10% 0.8mg	113% 9mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	129% 540mg	420mg per day for Men 19-50 years
Manganese	8.26% 0.19mg	129% 2.96mg	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	24.3% 170mg	88.6% 620mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	205% 6960mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	4.55% 0.5mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	24.6% 910g	5.76% 213g	3700g per day for Men 19-50 years

Nutrient Comparison: Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY VS Medjool Dates per 1 kg

Compare the macro and micronutrient content in 1 kg of Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY versus 1 kg of Medjool Dates to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY vs Medjool Dates:

• 1 kilogram of Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY has 1.3 times more Vitamin B1 and more Vitamin C than Medjool Dates.
• While 1 kg of Medjool Dates contains 3 times more Vitamin B2, 6.1 times more Vitamin B3, 2.9 times more Vitamin B5 and 6.7 times more Vitamin B6 than Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY.
• Both Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY and Medjool Dates provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY have insufficient amounts of Vitamin B2 and Vitamin B3
• 1 kilogram of Medjool Dates have insufficient amounts of Vitamin C
• Both Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY as well as Medjool Dates have insufficient amounts of Vitamin A and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY vs Medjool Dates:

• 1 kilogram of Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY has 4.3 times more Water than Medjool Dates.
• While 1 kg of Medjool Dates contains 4.3 times more Calcium, 11.3 times more Copper, 11.3 times more Iron, 6 times more Magnesium, 15.6 times more Manganese, 3.6 times more Phosphorus, 4.9 times more Potassium and 8.8 times more Zinc than Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY.
• 1 kilogram of Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY lack sufficient amounts of Calcium, Iron, Manganese and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Medjool Dates contains 7.5 times more Energy, 10 times more Carbohydrate, 8.6 times more Sugars, 9.9 times more Fructose, 11.2 times more Fiber and 3.4 times more Protein than Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY.
• 1 kilogram of Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY provide inadequate amounts of Energy, Fiber and Protein