Comparing Nutrients in 1 pound Valencia Oranges VS Grapefruit juice canned

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Grapefruit juice canned	6%	16%	78%

Macro Nutrients

	Valencia Oranges	Grapefruit juice canned	Recommended Dietary Allowance
Energy	7.66% 222kcal	5.8% 168kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	1.16% 0.37g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	10.8% 0.17g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	3.66% 0.62g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.56% 4.54mg	290mg per day for Men 19-50 years
Carbohydrate	41.5% 54g	26.3% 34.2g	130g per day for Men 19-50 years
Sugars	NA	48% 35g	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	20.3% 14.7g	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	% 14g	g per day for Men 19-50 years
Sucrose	NA	% 5.85g	g per day for Men 19-50 years
Fiber	30% 11.3g	7.16% 2.72g	38g per day for Men 19-50 years
Protein	8.42% 4.7g	4.45% 2.5g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Grapefruit juice canned	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	6.98% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	7.37% 1.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	25.4% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	13% 0.17mg	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	44.2% 177μg	16% 63.5μg	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	244% 220mg	170% 153mg	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	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Grapefruit juice canned	Recommended Dietary Allowance
Calcium	18% 181mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	16% 0.15mg	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	5.1% 0.41mg	4.54% 0.36mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	4.54% 0.1mg	3.75% 0.086mg	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	11% 77mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	19% 640mg	3400mg per day for Men 19-50 years
Selenium	NA	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	2.06% 0.23mg	11mg per day for Men 19-50 years
Water	10.6% 392g	11% 413g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Grapefruit juice canned per 1 lb

Compare the macro and micronutrient content in 1 lb of Valencia Oranges versus 1 lb of Grapefruit juice canned to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Valencia Oranges has 1.4 times more Vitamin B1, 2 times more Vitamin B2, 1.7 times more Vitamin B6, 2.8 times more Vitamin B9 and 1.4 times more Vitamin C than Grapefruit juice canned.
• Both Valencia Oranges and Grapefruit juice canned provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Grapefruit juice canned have insufficient amounts of Vitamin B2
• Both Raw Valencia Oranges as well as Grapefruit juice, white, canned or bottled, unsweetened have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Valencia Oranges has 2.5 times more Calcium and 1.3 times more Potassium than Grapefruit juice canned.
• Both Valencia Oranges and Grapefruit juice canned contain similar levels of Copper, Magnesium, Phosphorus and Water per one pound.
• 1 pound of Grapefruit juice canned lack sufficient amounts of Calcium
• Both Raw Valencia Oranges as well as Grapefruit juice, white, canned or bottled, unsweetened lack sufficient amounts of Iron, Manganese and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Valencia Oranges has 1.6 times more Carbohydrate and 4.2 times more Fiber than Grapefruit juice canned.
• While 1 lb of Grapefruit juice, white, canned or bottled, unsweetened contains 2.4 times more Omega 3 than Raw Valencia Oranges.
• 1 pound of Valencia Oranges provide inadequate amounts of Omega 3
• 1 pound of Grapefruit juice canned provide inadequate amounts of Fiber
• Both Raw Valencia Oranges as well as Grapefruit juice, white, canned or bottled, unsweetened provide inadequate amounts of Energy, Omega 6 and Protein in one pound.