Comparing Nutrients in 1 kilogram 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	12.8% 370kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	6.8% 6.6g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	2.56% 0.82g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	23.8% 0.38g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	8.06% 1.37g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	3.45% 10mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58% 75.4g	91% 119g	130g per day for Men 19-50 years
Sugars	106% 77g	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	44.7% 32.4g	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	% 31g	NA	g per day for Men 19-50 years
Sucrose	% 13g	NA	g per day for Men 19-50 years
Fiber	15.8% 6g	65.8% 25g	38g per day for Men 19-50 years
Protein	9.82% 5.5g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Grapefruit juice canned	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.3% 0.64mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.3% 2.6mg	17% 2.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	48.5% 0.63mg	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	35% 140μg	98% 390μg	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	374% 337mg	539% 485mg	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	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Grapefruit juice canned	Valencia Oranges	Recommended Dietary Allowance
Calcium	16% 160mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	35.6% 0.32mg	41% 0.37mg	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	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	8.26% 0.19mg	10% 0.23mg	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	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	41.5% 1410mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	NA	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	4.55% 0.5mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	24.6% 910g	23.3% 863g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.
• Both Grapefruit juice, white, canned or bottled, unsweetened as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram 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 1 kg.
• Both Grapefruit juice, white, canned or bottled, unsweetened as well as Raw Valencia Oranges have insufficient amounts of Zinc in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• 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 1 kg.