Comparing Nutrients in 1 kilogram Valencia Oranges VS Grape juice, canned or bottled, unsweetened, with added ascorbic acid

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Grape juice, canned or bottled, unsweetened, with added ascorbic acid	2%	2%	96%

Macro Nutrients

	Valencia Oranges	Grape juice, canned or bottled, unsweetened, with added ascorbic acid	Recommended Dietary Allowance
Energy	17% 490kcal	20.7% 600kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	1.34% 1.3g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	114% 148g	130g per day for Men 19-50 years
Sugars	NA	196% 142g	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	102% 73.6g	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	% 68g	g per day for Men 19-50 years
Sucrose	NA	% 0.4g	g per day for Men 19-50 years
Fiber	65.8% 25g	5.26% 2g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Grape juice, canned or bottled, unsweetened, with added ascorbic acid	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	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	8.3% 1.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	24.6% 0.32mg	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	0% 0μg	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	278% 250mg	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	3.33% 4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Grape juice, canned or bottled, unsweetened, with added ascorbic acid	Recommended Dietary Allowance
Calcium	40% 400mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	20% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	NA	34.5% 1380μg	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	31.3% 2.5mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	104% 2.4mg	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	20% 140mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	30.6% 1040mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	23.3% 863g	23% 845g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Valencia Oranges vs Grape juice, canned or bottled, unsweetened, with added ascorbic acid:

• Raw Valencia Oranges have more Vitamin A, 5.1 times more Vitamin B1, 2.7 times more Vitamin B2, 2.1 times more Vitamin B3, 5.2 times more Vitamin B5, 2 times more Vitamin B6, more Vitamin B9 and 1.9 times more Vitamin C than Grape juice, canned or bottled, unsweetened, with added ascorbic acid.
• Both Raw Valencia Oranges as well as Grape juice, canned or bottled, unsweetened, with added ascorbic acid have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Valencia Oranges vs Grape juice, canned or bottled, unsweetened, with added ascorbic acid:

• Raw Valencia Oranges have 3.6 times more Calcium, 2.1 times more Copper, 1.2 times more Phosphorus and 1.7 times more Potassium than Grape juice, canned or bottled, unsweetened, with added ascorbic acid.
• While Grape juice, canned or bottled, unsweetened, with added ascorbic acid contains 2.8 times more Iron and 10.4 times more Manganese than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Grape juice, canned or bottled, unsweetened, with added ascorbic acid have similar amounts of Magnesium and Water per 1 kg.
• Both Raw Valencia Oranges as well as Grape juice, canned or bottled, unsweetened, with added ascorbic acid have insufficient amounts of Zinc in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Valencia Oranges have 3.2 times more Omega 3, 12.5 times more Fiber and 2.8 times more Protein than Grape juice, canned or bottled, unsweetened, with added ascorbic acid.
• Both Raw Valencia Oranges and Grape juice, canned or bottled, unsweetened, with added ascorbic acid have similar amounts of Energy and Carbohydrate per 1 kg.
• Both Raw Valencia Oranges as well as Grape juice, canned or bottled, unsweetened, with added ascorbic acid have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.