Comparing Nutrients in 1 pound Grapefruit juice canned VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Grapefruit juice canned	6%	16%	78%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Grapefruit juice canned	Navel Oranges	Recommended Dietary Allowance
Energy	5.8% 168kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	1.16% 0.37g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	10.8% 0.17g	2.55% 0.041g	1.6g per day for Men 19-50 years
Omega 6	3.66% 0.62g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	1.56% 4.54mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.3% 34.2g	43.8% 57g	130g per day for Men 19-50 years
Sugars	48% 35g	53% 38.6g	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	20.3% 14.7g	14% 10.2g	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	% 14g	% 8.94g	g per day for Men 19-50 years
Sucrose	% 5.85g	% 19.4g	g per day for Men 19-50 years
Fiber	7.16% 2.72g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	4.45% 2.5g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Grapefruit juice canned	Navel Oranges	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	25.7% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	12% 1.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.4% 1.27mg	23.7% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	27.6% 0.36mg	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	16% 63.5μg	38.6% 154μg	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	170% 153mg	298% 268mg	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	6.35% 0.95mg	4.54% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Grapefruit juice canned	Navel Oranges	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	16% 0.15mg	19.7% 0.18mg	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	4.54% 0.36mg	7.37% 0.59mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	3.75% 0.086mg	5.7% 0.13mg	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	11% 77mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	19% 640mg	22% 753mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	2.06% 0.23mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	11% 413g	10.5% 390g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Grapefruit juice canned vs Navel Oranges:

• Grapefruit juice, white, canned or bottled, unsweetened has 1.4 times more Vitamin E than Raw Navel Oranges.
• While Raw Navel Oranges contain 6 times more Vitamin A, 2.6 times more Vitamin B2, 1.6 times more Vitamin B3, 2.1 times more Vitamin B6, 2.4 times more Vitamin B9 and 1.8 times more Vitamin C than Grapefruit juice, white, canned or bottled, unsweetened.
• Both Grapefruit juice, white, canned or bottled, unsweetened and Raw Navel Oranges have similar amounts of Vitamin B1 and Vitamin B5 per 1 lb.
• Both Grapefruit juice, white, canned or bottled, unsweetened as well as Raw Navel Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Grapefruit juice canned vs Navel Oranges:

• Raw Navel Oranges contain 2.7 times more Calcium, 1.6 times more Iron, 1.5 times more Manganese and 1.4 times more Phosphorus than Grapefruit juice, white, canned or bottled, unsweetened.
• Both Grapefruit juice, white, canned or bottled, unsweetened and Raw Navel Oranges have similar amounts of Copper, Magnesium, Potassium and Water per 1 lb.
• Both Grapefruit juice, white, canned or bottled, unsweetened as well as Raw Navel Oranges have insufficient amounts of Selenium and Zinc in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Grapefruit juice, white, canned or bottled, unsweetened has 4.2 times more Omega 3 and 1.4 times more Fructose than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.3 times more Energy, 1.7 times more Carbohydrate, 3.7 times more Fiber and 1.7 times more Protein than Grapefruit juice, white, canned or bottled, unsweetened.
• Both Grapefruit juice, white, canned or bottled, unsweetened and Raw Navel Oranges have similar amounts of Sugars per 1 lb.
• Both Grapefruit juice, white, canned or bottled, unsweetened as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.