Comparing Nutrients in 1 pound 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	6.73% 195kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 46.6g	54% 70.3g	130g per day for Men 19-50 years
Sugars	63.7% 46g	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	1.2% 0.45g	53.7% 20.4g	38g per day for Men 19-50 years
Protein	4.86% 2.72g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Orange-grapefruit juice, canned or bottled, unsweetened	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	3.02% 27.2μg	6.55% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.53% 1.52mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.03% 0.1mg	32.4% 0.42mg	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	34% 136μg	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	147% 132mg	358% 322mg	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	4.23% 0.64mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	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	3.63% 36.3mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	38.3% 0.34mg	28.7% 0.26mg	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	26% 2.1mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	3.35% 0.077mg	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	9.07% 63.5mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	21% 717mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	11% 402g	10% 373g	3700g per day for Men 19-50 years

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

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

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

• 1 lb 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 pound 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 pound.

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

• 1 pound of Orange-grapefruit juice, canned or bottled, unsweetened has 1.3 times more Copper than Oranges with Peel .
• While 1 lb 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 pound.
• 1 pound 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 pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb 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 pound 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 pound.