Comparing Nutrients in 1 kilogram Orange-grapefruit juice, canned or bottled, unsweetened VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Orange-grapefruit juice, canned or bottled, unsweetened	5%	2%	93%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Orange-grapefruit juice, canned or bottled, unsweetened	Oranges with Peel	Recommended Dietary Allowance
Energy	15% 430kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.82% 0.14g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	119% 155g	130g per day for Men 19-50 years
Sugars	140% 102g	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	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	2.63% 1g	118% 45g	38g per day for Men 19-50 years
Protein	10.7% 6g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Orange-grapefruit juice, canned or bottled, unsweetened	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	6.67% 60μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.7% 0.56mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.36mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	71.5% 0.93mg	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	75% 300μg	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	323% 291mg	789% 710mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.33% 1.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Orange-grapefruit juice, canned or bottled, unsweetened	Oranges with Peel	Recommended Dietary Allowance
Calcium	8% 80mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	84.4% 0.76mg	63.3% 0.57mg	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	57.5% 4.6mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	7.4% 0.17mg	NA	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	20% 140mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	46.5% 1580mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	24% 886g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Orange-grapefruit juice, canned or bottled, unsweetened VS Oranges with Peel per 1 kg

Compare the macro and micronutrient content in 1 kg of Orange-grapefruit juice, canned or bottled, unsweetened versus 1 kg of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Orange-grapefruit juice, canned or bottled, unsweetened vs Oranges with Peel :

• 1 kg of Raw Oranges with Peel contains 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.
• 1 kilogram of Orange-grapefruit juice, canned or bottled, unsweetened have insufficient amounts of Vitamin B6
• Both Orange-grapefruit juice, canned or bottled, unsweetened as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Orange-grapefruit juice, canned or bottled, unsweetened vs Oranges with Peel :

• 1 kilogram of Orange-grapefruit juice, canned or bottled, unsweetened has 1.3 times more Copper than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 8.8 times more Calcium, 1.7 times more Iron, 1.4 times more Magnesium and 1.6 times more Phosphorus than Orange-grapefruit juice, canned or bottled, unsweetened.
• Both Orange-grapefruit juice, canned or bottled, unsweetened and Oranges with Peel contain similar levels of Potassium and Water per one kilogram.
• 1 kilogram of Orange-grapefruit juice, canned or bottled, unsweetened lack sufficient amounts of Calcium
• Both Orange-grapefruit juice, canned or bottled, unsweetened as well as Raw Oranges with Peel lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Oranges with Peel contains 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.
• 1 kilogram of Orange-grapefruit juice, canned or bottled, unsweetened provide inadequate amounts of Energy, Fiber and Protein
• Both Orange-grapefruit juice, canned or bottled, unsweetened as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.