Comparing Nutrients in 300 calories Fresh Orange juice VS Orange-grapefruit juice, canned or bottled, unsweetened

Weight per 300 calories

• Fresh Orange juice: 667g
• Orange-grapefruit juice, canned or bottled, unsweetened: 698g

Both foods have similar energy densities which is low in comparison to other foods.

Discover which food has more nutrients per 300 calories - Fresh Orange juice or Orange-grapefruit juice, canned or bottled, unsweetened?

Macros Ratio

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

Macro Nutrients

	Fresh Orange juice	Orange-grapefruit juice, canned or bottled, unsweetened	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.37% 1.33g	0.72% 0.7g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	4.6% 0.073g	2.2% 0.035g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	0.57% 0.098g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.3% 69.3g	55% 71.7g	130g per day for Men 19-50 years
Sugars	77.2% 56g	98% 71g	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	19.5% 14g	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	% 12g	NA	g per day for Men 19-50 years
Sucrose	% 27.6g	NA	g per day for Men 19-50 years
Fiber	3.5% 1.33g	1.84% 0.7g	38g per day for Men 19-50 years
Protein	8.33% 4.67g	7.48% 4.2g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Orange-grapefruit juice, canned or bottled, unsweetened	Recommended Dietary Allowance
Vitamin A	7.4% 66.7μg	4.65% 42μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	32.6% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.7% 2.67mg	14.7% 2.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.3% 1.27mg	19.5% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.5% 0.27mg	12.3% 0.16mg	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	50% 200μg	24.4% 98μg	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	370% 333mg	226% 203mg	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	1.78% 0.27mg	6.5% 0.98mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.56% 0.67μg	0.58% 0.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Orange-grapefruit juice, canned or bottled, unsweetened	Recommended Dietary Allowance
Calcium	7.33% 73.3mg	5.6% 56mg	1000mg per day for Men 19-50 years
Copper	32.6% 0.29mg	59% 0.53mg	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	16.7% 1.33mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	17.5% 73.3mg	16.6% 69.8mg	420mg per day for Men 19-50 years
Manganese	4.06% 0.093mg	5.16% 0.12mg	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	16% 113mg	14% 98mg	700mg per day for Men 19-50 years
Potassium	39.2% 1333mg	32.4% 1102mg	3400mg per day for Men 19-50 years
Selenium	1.2% 0.67μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	0.44% 6.67mg	1.4% 21mg	1500mg per day for Men 19-50 years
Zinc	3.03% 0.33mg	4.44% 0.49mg	11mg per day for Men 19-50 years
Water	16% 589g	16.7% 618g	3700g per day for Men 19-50 years

Fresh Orange Juice VS Orange-grapefruit Juice, Canned Or Bottled, Unsweetened Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Fresh Orange juice or Orange-grapefruit juice, canned or bottled, unsweetened?

Lets compare vitamin content per 300 calories of Fresh Orange juice vs Orange-grapefruit juice, canned or bottled, unsweetened:

• 300 calories of Fresh Orange juice have 1.6 times more Vitamin A, 1.5 times more Vitamin B1, 1.3 times more Vitamin B5, 1.7 times more Vitamin B6, 2 times more Vitamin B9 and 1.6 times more Vitamin C than Orange-grapefruit juice, canned or bottled, unsweetened.
• While 300 kcal of Orange-grapefruit juice, canned or bottled, unsweetened contain 3.7 times more Vitamin E than Raw Orange juice.
• Both Fresh Orange juice and Orange-grapefruit juice, canned or bottled, unsweetened provide similar amounts of Vitamin B2 and Vitamin B3 per 300 calories.
• 300 calories of Fresh Orange juice have insufficient amounts of Vitamin E
• 300 calories of Orange-grapefruit juice, canned or bottled, unsweetened have insufficient amounts of Vitamin A
• Both Raw Orange juice as well as Orange-grapefruit juice, canned or bottled, unsweetened have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Fresh Orange juice vs Orange-grapefruit juice, canned or bottled, unsweetened:

• 300 calories of Fresh Orange juice have 1.3 times more Calcium and 1.2 times more Potassium than Orange-grapefruit juice, canned or bottled, unsweetened.
• While 300 kcal of Orange-grapefruit juice, canned or bottled, unsweetened contain 1.8 times more Copper and 2.4 times more Iron than Raw Orange juice.
• Both Fresh Orange juice and Orange-grapefruit juice, canned or bottled, unsweetened contain similar levels of Magnesium, Phosphorus and Water per 300 calories.
• 300 calories of Orange-grapefruit juice, canned or bottled, unsweetened lack sufficient amounts of Calcium
• Both Raw Orange juice as well as Orange-grapefruit juice, canned or bottled, unsweetened lack sufficient amounts of Manganese, Selenium and Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Orange-grapefruit juice, canned or bottled, unsweetened contain 1.3 times more Sugars than Raw Orange juice.
• Both Fresh Orange juice and Orange-grapefruit juice, canned or bottled, unsweetened offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• Both Raw Orange juice as well as Orange-grapefruit juice, canned or bottled, unsweetened provide inadequate amounts of Omega 3, Omega 6 and Fiber in 300 calories.