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

Weight per 300 calories

• Orange Peel: 309g
• Orange-grapefruit juice, canned or bottled, unsweetened: 698g

Orange Peel has 2.3 times more energy per 100g than Orange-grapefruit juice, canned or bottled, unsweetened. It has average energy density when compared to other foods. Orange-grapefruit juice, canned or bottled, unsweetened having low energy density.

Which food has more nutrients per 300 calories - Orange Peel or Orange-grapefruit juice, canned or bottled, unsweetened?

Macros Ratio

	Protein	Fat	Carbs
Orange Peel	6%	2%	92%
Orange-grapefruit juice, canned or bottled, unsweetened	5%	2%	93%

Macro Nutrients

	Orange Peel	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	0.64% 0.62g	0.72% 0.7g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	2.13% 0.034g	2.2% 0.035g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.09g	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	59.5% 77.3g	55% 71.7g	130g per day for Men 19-50 years
Sugars	NA	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	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	86.3% 32.8g	1.84% 0.7g	38g per day for Men 19-50 years
Protein	8.3% 4.64g	7.48% 4.2g	56g per day for Men 19-50 years

Vitamins

	Orange Peel	Orange-grapefruit juice, canned or bottled, unsweetened	Recommended Dietary Allowance
Vitamin A	7.2% 65μg	4.65% 42μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	32.6% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.4% 2.8mg	14.7% 2.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.3% 1.5mg	19.5% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	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	23% 93μg	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	467% 421mg	226% 203mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.15% 0.77mg	6.5% 0.98mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.58% 0.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Orange Peel	Orange-grapefruit juice, canned or bottled, unsweetened	Recommended Dietary Allowance
Calcium	49.8% 498mg	5.6% 56mg	1000mg per day for Men 19-50 years
Copper	31.6% 0.28mg	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	31% 2.47mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	16.2% 68mg	16.6% 69.8mg	420mg per day for Men 19-50 years
Manganese	NA	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	9.28% 65mg	14% 98mg	700mg per day for Men 19-50 years
Potassium	19.3% 656mg	32.4% 1102mg	3400mg per day for Men 19-50 years
Selenium	5.62% 3.1μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	0.62% 9.28mg	1.4% 21mg	1500mg per day for Men 19-50 years
Zinc	7.03% 0.77mg	4.44% 0.49mg	11mg per day for Men 19-50 years
Water	6.06% 224g	16.7% 618g	3700g per day for Men 19-50 years

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

• Raw Orange Peel has 1.6 times more Vitamin A, 1.3 times more Vitamin B2, 1.6 times more Vitamin B5, 3.4 times more Vitamin B6 and 2.1 times more Vitamin C than Orange-grapefruit juice, canned or bottled, unsweetened.
• While Orange-grapefruit juice, canned or bottled, unsweetened contains 1.3 times more Vitamin E than Raw Orange Peel.
• Both Raw Orange Peel and Orange-grapefruit juice, canned or bottled, unsweetened have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B9 per 300 kcal.
• Both Raw Orange Peel as well as Orange-grapefruit juice, canned or bottled, unsweetened have insufficient amounts of Vitamin B12 in 300 kcal.

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

• Raw Orange Peel has 8.9 times more Calcium, 4.4 times more Selenium and 1.6 times more Zinc than Orange-grapefruit juice, canned or bottled, unsweetened.
• While Orange-grapefruit juice, canned or bottled, unsweetened contains 1.9 times more Copper, 1.3 times more Iron, 1.5 times more Phosphorus, 1.7 times more Potassium and 2.8 times more Water than Raw Orange Peel.
• Both Raw Orange Peel and Orange-grapefruit juice, canned or bottled, unsweetened have similar amounts of Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Orange Peel has 47 times more Fiber than Orange-grapefruit juice, canned or bottled, unsweetened.
• Both Raw Orange Peel and Orange-grapefruit juice, canned or bottled, unsweetened have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Raw Orange Peel as well as Orange-grapefruit juice, canned or bottled, unsweetened have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.