Comparing Nutrients in 300 calories Florida Oranges VS Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water

Weight per 300 calories

• Florida Oranges: 652g
• Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water: 732g

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

Discover which food has more nutrients per 300 calories - Florida Oranges or Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water?

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water	5%	3%	92%

Macro Nutrients

	Florida Oranges	Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.37g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	4.5% 0.072g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	1.08% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58% 75.3g	54.8% 71g	130g per day for Men 19-50 years
Sugars	82.2% 59.6g	97% 70.5g	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	41% 15.7g	1.93% 0.73g	38g per day for Men 19-50 years
Protein	8.15% 4.57g	7.2% 4.02g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water	Recommended Dietary Allowance
Vitamin A	7.97% 71.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54.3% 0.65mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.3% 2.6mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.6% 1.63mg	27.7% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.6% 0.33mg	24.8% 0.32mg	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	27.7% 111μg	7.3% 29.3μg	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	326% 293mg	274% 247mg	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	7.83% 1.17mg	1.95% 0.29mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water	Recommended Dietary Allowance
Calcium	28% 280mg	5.85% 58.5mg	1000mg per day for Men 19-50 years
Copper	28.3% 0.25mg	27% 0.24mg	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	7.34% 0.59mg	13% 1.02mg	8mg per day for Men 19-50 years
Magnesium	15.5% 65.2mg	19% 80.5mg	420mg per day for Men 19-50 years
Manganese	6.8% 0.16mg	6.36% 0.15mg	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% 78.3mg	14.6% 102mg	700mg per day for Men 19-50 years
Potassium	32.4% 1102mg	29.3% 995mg	3400mg per day for Men 19-50 years
Selenium	5.93% 3.26μg	1.33% 0.73μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.49% 7.3mg	1500mg per day for Men 19-50 years
Zinc	4.74% 0.52mg	3.33% 0.37mg	11mg per day for Men 19-50 years
Water	15.4% 568g	17.7% 653g	3700g per day for Men 19-50 years

Florida Oranges VS Grapefruit Juice, White, Frozen Concentrate, Unsweetened, Diluted With 3 Volume Water Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Florida Oranges or Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water?

Lets compare vitamin content per 300 calories of Florida Oranges vs Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water:

• 300 calories of Florida Oranges have more Vitamin A, 2.2 times more Vitamin B1, 1.6 times more Vitamin B2, 1.6 times more Vitamin B3, 3.8 times more Vitamin B9 and 4 times more Vitamin E than Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water.
• Both Florida Oranges and Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water provide similar amounts of Vitamin B5, Vitamin B6 and Vitamin C per 300 calories.
• 300 calories of Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water have insufficient amounts of Vitamin A and Vitamin E
• Both Raw Florida Oranges as well as Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Florida Oranges vs Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water:

• 300 calories of Florida Oranges have 4.8 times more Calcium than Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water.
• While 300 kcal of Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water contain 1.7 times more Iron and 1.3 times more Phosphorus than Raw Florida Oranges.
• Both Florida Oranges and Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water contain similar levels of Copper, Magnesium, Manganese, Potassium and Water per 300 calories.
• 300 calories of Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water lack sufficient amounts of Calcium
• Both Raw Florida Oranges as well as Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water lack sufficient amounts of Selenium and Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Florida Oranges have 21.4 times more Fiber than Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water.
• Both Florida Oranges and Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water offer comparable quantities of Energy, Carbohydrate, Sugars and Protein per 300 calories.
• 300 calories of Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water provide inadequate amounts of Fiber
• Both Raw Florida Oranges as well as Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.