Comparing Nutrients in 500 calories Canned Grape Juice Drink VS Valencia Oranges

Weight per 500 calories

• Canned Grape Juice Drink: 877g
• Valencia Oranges: 1020g

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

Which food has more nutrients per 500 calories - Canned Grape Juice Drink or Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
Canned Grape Juice Drink	0%	0%	100%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Canned Grape Juice Drink	Valencia Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	3.16% 3.06g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	0% 0g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	2.64% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	93% 121g	130g per day for Men 19-50 years
Sugars	171% 124g	NA	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	2.3% 0.88g	67% 25.5g	38g per day for Men 19-50 years
Protein	0% 0g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Canned Grape Juice Drink	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	164% 1.97mg	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	239% 3.1mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.8% 1.25mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.04% 0.2mg	51% 2.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.6% 0.31mg	49.5% 0.64mg	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	2.2% 8.77μg	99% 398μg	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	258% 232mg	550% 495mg	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	0% 0mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.46% 1.75μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Grape Juice Drink	Valencia Oranges	Recommended Dietary Allowance
Calcium	6.14% 61.4mg	41% 408mg	1000mg per day for Men 19-50 years
Copper	21.4% 0.19mg	42% 0.38mg	0.9mg per day for Men 19-50 years
Fluoride	7.04% 282μg	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	14.3% 1.14mg	11.5% 0.92mg	8mg per day for Men 19-50 years
Magnesium	12.5% 52.6mg	24.3% 102mg	420mg per day for Men 19-50 years
Manganese	76.3% 1.75mg	10.2% 0.23mg	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	7.5% 52.6mg	24.8% 173mg	700mg per day for Men 19-50 years
Potassium	8.5% 289mg	53.7% 1827mg	3400mg per day for Men 19-50 years
Selenium	1.6% 0.88μg	NA	55μg per day for Men 19-50 years
Sodium	5.26% 79mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	2.4% 0.26mg	5.57% 0.61mg	11mg per day for Men 19-50 years
Water	20.2% 748g	24% 881g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Grape Juice Drink vs Valencia Oranges:

• Canned Grape Juice Drink has 2.2 times more Vitamin B1 and 7.6 times more Vitamin B2 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A, 2.2 times more Vitamin B3, 12.6 times more Vitamin B5, 2.1 times more Vitamin B6, 45.4 times more Vitamin B9 and 2.1 times more Vitamin C than Canned Grape Juice Drink.
• Both Canned Grape Juice Drink as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Grape Juice Drink vs Valencia Oranges:

• Canned Grape Juice Drink has 1.2 times more Iron, 7.5 times more Manganese and more Sodium than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 6.6 times more Calcium, 2 times more Copper, 1.9 times more Magnesium, 3.3 times more Phosphorus, 6.3 times more Potassium and 2.3 times more Zinc than Canned Grape Juice Drink.
• Both Canned Grape Juice Drink and Raw Valencia Oranges have similar amounts of Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Valencia Oranges contain more Omega 3, 29.1 times more Fiber and more Protein than Canned Grape Juice Drink.
• Both Canned Grape Juice Drink and Raw Valencia Oranges have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Canned Grape Juice Drink as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.