Comparing Nutrients in 500 calories Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water VS Oranges

Weight per 500 calories

• Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water: 1220g
• Oranges: 1064g

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

Which food has more nutrients per 500 calories - Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water	5%	3%	92%
Oranges	7%	2%	91%

Macro Nutrients

	Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water	Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.63% 1.6g	1.3% 1.28g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	5.34% 0.085g	4.65% 0.074g	1.6g per day for Men 19-50 years
Omega 6	1.8% 0.3g	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	96% 125g	130g per day for Men 19-50 years
Sugars	162% 117g	137% 99g	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	3.2% 1.2g	67% 25.5g	38g per day for Men 19-50 years
Protein	12% 6.7g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	13% 117μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	77% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.6% 0.27mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.5% 2.65mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	53% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.3% 0.54mg	49% 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	12% 48.8μg	79.8% 319μg	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	457% 411mg	629% 566mg	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	3.25% 0.49mg	12.8% 1.9mg	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

	Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water	Oranges	Recommended Dietary Allowance
Calcium	9.76% 98mg	42.6% 426mg	1000mg per day for Men 19-50 years
Copper	44.7% 0.4mg	53% 0.48mg	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	21.3% 1.7mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	32% 134mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	10.6% 0.24mg	11.6% 0.27mg	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	24.4% 171mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	48.8% 1659mg	56.6% 1926mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	9.67% 5.3μg	55μg per day for Men 19-50 years
Sodium	0.81% 12mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	5.54% 0.61mg	6.77% 0.74mg	11mg per day for Men 19-50 years
Water	29.4% 1089g	25% 923g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water vs Oranges:

• Raw Oranges contain more Vitamin A, 1.9 times more Vitamin B1, 1.6 times more Vitamin B2, 6.5 times more Vitamin B9, 1.4 times more Vitamin C and 3.9 times more Vitamin E than Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water.
• Both Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water and Raw Oranges have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per 500 kcal.
• Both Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water as well as Raw Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water vs Oranges:

• Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water has 1.6 times more Iron and 1.3 times more Magnesium than Raw Oranges.
• While Raw Oranges contain 4.4 times more Calcium and 4.4 times more Selenium than Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water.
• Both Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water and Raw Oranges have similar amounts of Copper, Manganese, Phosphorus, Potassium, Zinc and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Oranges contain 20.9 times more Fiber and 1.5 times more Protein than Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water.
• Both Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water and Raw Oranges have similar amounts of Energy, Omega 3, Carbohydrate and Sugars per 500 kcal.
• Both Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water as well as Raw Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.