Comparing Nutrients in 1 pound 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	7.2% 209kcal	6.73% 195kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.3% 52.3g	36% 46.6g	130g per day for Men 19-50 years
Sugars	57% 41.5g	63.7% 46g	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	28.6% 11g	1.2% 0.45g	38g per day for Men 19-50 years
Protein	5.67% 3.18g	4.86% 2.72g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Orange-grapefruit juice, canned or bottled, unsweetened	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	3.02% 27.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	9.53% 1.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.8% 0.23mg	8.03% 0.1mg	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	19.3% 77μg	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	227% 204mg	147% 132mg	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	5.44% 0.82mg	4.23% 0.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.38% 0.45μg	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	19.5% 195mg	3.63% 36.3mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	38.3% 0.34mg	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	26% 2.1mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	4.73% 0.11mg	3.35% 0.077mg	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	7.78% 54.4mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	22.5% 767mg	21% 717mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	10.7% 395g	11% 402g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Florida Oranges versus 1 lb 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 pound of Florida Oranges vs Orange-grapefruit juice, canned or bottled, unsweetened:

• 1 pound 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 pound.
• 1 pound 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 pound.

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

• 1 pound of Florida Oranges has 5.4 times more Calcium than Orange-grapefruit juice, canned or bottled, unsweetened.
• While 1 lb 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 pound.
• 1 pound of Florida Oranges lack sufficient amounts of Iron and Phosphorus
• 1 pound 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 pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound 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 pound.
• 1 pound 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 pound.