Comparing Nutrients in 1 kilogram Valencia Oranges VS Canned Grape Juice Drink

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Canned Grape Juice Drink	0%	0%	100%

Macro Nutrients

	Valencia Oranges	Canned Grape Juice Drink	Recommended Dietary Allowance
Energy	17% 490kcal	19.7% 570kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0% 0g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	112% 146g	130g per day for Men 19-50 years
Sugars	NA	195% 141g	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	65.8% 25g	2.63% 1g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Canned Grape Juice Drink	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	188% 2.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	272% 3.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	8.88% 1.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	4.6% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	27% 0.35mg	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	98% 390μg	2.5% 10μg	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	539% 485mg	294% 265mg	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	NA	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.67% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Canned Grape Juice Drink	Recommended Dietary Allowance
Calcium	40% 400mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	24.4% 0.22mg	0.9mg per day for Men 19-50 years
Fluoride	NA	8.03% 321μg	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	11.3% 0.9mg	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	87% 2mg	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	8.57% 60mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	9.7% 330mg	3400mg per day for Men 19-50 years
Selenium	NA	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	2.73% 0.3mg	11mg per day for Men 19-50 years
Water	23.3% 863g	23% 853g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Canned Grape Juice Drink per 1 kg

Compare the macro and micronutrient content in 1 kg of Valencia Oranges versus 1 kg of Canned Grape Juice Drink to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Valencia Oranges vs Canned Grape Juice Drink:

• 1 kilogram of Valencia Oranges has 10.9 times more Vitamin B5, 1.8 times more Vitamin B6, 39 times more Vitamin B9 and 1.8 times more Vitamin C than Canned Grape Juice Drink.
• While 1 kg of Canned Grape Juice Drink contains 2.6 times more Vitamin B1 and 8.9 times more Vitamin B2 than Raw Valencia Oranges.
• 1 kilogram of Canned Grape Juice Drink have insufficient amounts of Vitamin B5 and Vitamin B9
• Both Raw Valencia Oranges as well as Canned Grape Juice Drink have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Valencia Oranges vs Canned Grape Juice Drink:

• 1 kilogram of Valencia Oranges has 5.7 times more Calcium, 1.7 times more Copper, 1.7 times more Magnesium, 2.8 times more Phosphorus and 5.4 times more Potassium than Canned Grape Juice Drink.
• While 1 kg of Canned Grape Juice Drink contains 8.7 times more Manganese than Raw Valencia Oranges.
• Both Valencia Oranges and Canned Grape Juice Drink contain similar levels of Water per one kilogram.
• 1 kilogram of Valencia Oranges lack sufficient amounts of Manganese
• 1 kilogram of Canned Grape Juice Drink lack sufficient amounts of Calcium, Magnesium, Phosphorus and Potassium
• Both Raw Valencia Oranges as well as Canned Grape Juice Drink lack sufficient amounts of Iron and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Valencia Oranges has 25 times more Fiber than Canned Grape Juice Drink.
• Both Valencia Oranges and Canned Grape Juice Drink offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Canned Grape Juice Drink provide inadequate amounts of Fiber
• Both Raw Valencia Oranges as well as Canned Grape Juice Drink provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one kilogram.