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

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Orange-grapefruit juice, canned or bottled, unsweetened	5%	2%	93%

Macro Nutrients

	Florida Oranges	Orange-grapefruit juice, canned or bottled, unsweetened	Recommended Dietary Allowance
Energy	16% 460kcal	15% 430kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	0.82% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.8% 115g	79% 103g	130g per day for Men 19-50 years
Sugars	126% 91g	140% 102g	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	63% 24g	2.63% 1g	38g per day for Men 19-50 years
Protein	12.5% 7g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Orange-grapefruit juice, canned or bottled, unsweetened	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	6.67% 60μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	46.7% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	21% 3.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.2% 0.51mg	17.7% 0.23mg	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	42.5% 170μg	35% 140μg	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	500% 450mg	323% 291mg	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	12% 1.8mg	9.33% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Orange-grapefruit juice, canned or bottled, unsweetened	Recommended Dietary Allowance
Calcium	43% 430mg	8% 80mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	84.4% 0.76mg	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	11.3% 0.9mg	57.5% 4.6mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	7.4% 0.17mg	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	17% 120mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	46.5% 1580mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	23.6% 871g	24% 886g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Florida Oranges has 1.8 times more Vitamin B1, 1.3 times more Vitamin B2, 1.8 times more Vitamin B5, 2.2 times more Vitamin B6, 1.2 times more Vitamin B9 and 1.5 times more Vitamin C than Orange-grapefruit juice, canned or bottled, unsweetened.
• Both Florida Oranges and Orange-grapefruit juice, canned or bottled, unsweetened provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Orange-grapefruit juice, canned or bottled, unsweetened have insufficient amounts of Vitamin B6
• Both Raw Florida Oranges as well as Orange-grapefruit juice, canned or bottled, unsweetened have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one kilogram.

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

• 1 kilogram of Florida Oranges has 5.4 times more Calcium than Orange-grapefruit juice, canned or bottled, unsweetened.
• While 1 kg of Orange-grapefruit juice, canned or bottled, unsweetened contains 1.9 times more Copper and 5.1 times more Iron than Raw Florida Oranges.
• Both Florida Oranges and Orange-grapefruit juice, canned or bottled, unsweetened contain similar levels of Magnesium, Potassium and Water per one kilogram.
• 1 kilogram of Florida Oranges lack sufficient amounts of Iron and Phosphorus
• 1 kilogram of Orange-grapefruit juice, canned or bottled, unsweetened lack sufficient amounts of Calcium
• Both Raw Florida Oranges as well as Orange-grapefruit juice, canned or bottled, unsweetened lack sufficient amounts of Manganese, Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Florida Oranges has 24 times more Fiber than Orange-grapefruit juice, canned or bottled, unsweetened.
• Both Florida Oranges and Orange-grapefruit juice, canned or bottled, unsweetened offer comparable quantities of Carbohydrate and Sugars per one kilogram.
• 1 kilogram of Orange-grapefruit juice, canned or bottled, unsweetened provide inadequate amounts of Fiber
• Both Raw Florida Oranges as well as Orange-grapefruit juice, canned or bottled, unsweetened provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one kilogram.