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

Weight per 300 calories

• Oranges with Peel: 476g
• Orange-grapefruit juice, canned or bottled, unsweetened: 698g

Oranges with Peel have 1.5 times more energy per 100g than Orange-grapefruit juice, canned or bottled, unsweetened. It has low energy density when compared to other foods. Orange-grapefruit juice, canned or bottled, unsweetened having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Orange-grapefruit juice, canned or bottled, unsweetened	5%	2%	93%

Macro Nutrients

	Oranges with 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	1.47% 1.43g	0.72% 0.7g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	4.76% 0.076g	2.2% 0.035g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	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	56.8% 74g	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	56.4% 21.4g	1.84% 0.7g	38g per day for Men 19-50 years
Protein	11% 6.2g	7.48% 4.2g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Orange-grapefruit juice, canned or bottled, unsweetened	Recommended Dietary Allowance
Vitamin A	6.88% 62μg	4.65% 42μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	32.6% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	14.7% 2.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	19.5% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	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	35.7% 143μg	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	376% 338mg	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	NA	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

	Oranges with Peel	Orange-grapefruit juice, canned or bottled, unsweetened	Recommended Dietary Allowance
Calcium	33.3% 333mg	5.6% 56mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	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	47.6% 3.8mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	16% 66.7mg	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	15% 105mg	14% 98mg	700mg per day for Men 19-50 years
Potassium	27.5% 933mg	32.4% 1102mg	3400mg per day for Men 19-50 years
Selenium	6.06% 3.33μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	0.63% 9.52mg	1.4% 21mg	1500mg per day for Men 19-50 years
Zinc	4.76% 0.52mg	4.44% 0.49mg	11mg per day for Men 19-50 years
Water	10.6% 392g	16.7% 618g	3700g per day for Men 19-50 years

Oranges With Peel VS Orange-grapefruit Juice, Canned Or Bottled, Unsweetened Nutrients Per 300 Kcal

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

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

• 300 calories of Oranges with Peel have 1.5 times more Vitamin A, 1.2 times more Vitamin B1, 1.6 times more Vitamin B5, 2.8 times more Vitamin B6, 1.5 times more Vitamin B9 and 1.7 times more Vitamin C than Orange-grapefruit juice, canned or bottled, unsweetened.
• Both Oranges with Peel and Orange-grapefruit juice, canned or bottled, unsweetened provide similar amounts of Vitamin B2 and Vitamin B3 per 300 calories.
• 300 calories of Orange-grapefruit juice, canned or bottled, unsweetened have insufficient amounts of Vitamin A
• Both Raw Oranges with Peel as well as Orange-grapefruit juice, canned or bottled, unsweetened have insufficient amounts of Vitamin B12 in 300 calories.

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

• 300 calories of Oranges with Peel have 6 times more Calcium and 4.8 times more Selenium than Orange-grapefruit juice, canned or bottled, unsweetened.
• While 300 kcal of Orange-grapefruit juice, canned or bottled, unsweetened contain 2 times more Copper and 1.6 times more Water than Raw Oranges with Peel .
• Both Oranges with Peel and Orange-grapefruit juice, canned or bottled, unsweetened contain similar levels of Iron, Magnesium, Phosphorus and Potassium per 300 calories.
• 300 calories of Orange-grapefruit juice, canned or bottled, unsweetened lack sufficient amounts of Calcium and Selenium
• Both Raw Oranges with Peel as well as Orange-grapefruit juice, canned or bottled, unsweetened lack sufficient amounts of Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oranges with Peel have 30.7 times more Fiber and 1.5 times more Protein than Orange-grapefruit juice, canned or bottled, unsweetened.
• Both Oranges with Peel and Orange-grapefruit juice, canned or bottled, unsweetened offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Orange-grapefruit juice, canned or bottled, unsweetened provide inadequate amounts of Fiber
• Both Raw Oranges with Peel as well as Orange-grapefruit juice, canned or bottled, unsweetened provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.