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

Weight per 500 calories

• Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water: 1220g
• 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 - Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water or Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water	5%	3%	92%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water	Valencia Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.63% 1.6g	3.16% 3.06g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	5.34% 0.085g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	1.8% 0.3g	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	91% 119g	93% 121g	130g per day for Men 19-50 years
Sugars	162% 117g	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	3.2% 1.2g	67% 25.5g	38g per day for Men 19-50 years
Protein	12% 6.7g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water	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	41.7% 0.5mg	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.6% 0.27mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.5% 2.65mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	51% 2.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.3% 0.54mg	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	12% 48.8μg	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	457% 411mg	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	3.25% 0.49mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water	Valencia Oranges	Recommended Dietary Allowance
Calcium	9.76% 98mg	41% 408mg	1000mg per day for Men 19-50 years
Copper	44.7% 0.4mg	42% 0.38mg	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	11.5% 0.92mg	8mg per day for Men 19-50 years
Magnesium	32% 134mg	24.3% 102mg	420mg per day for Men 19-50 years
Manganese	10.6% 0.24mg	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	24.4% 171mg	24.8% 173mg	700mg per day for Men 19-50 years
Potassium	48.8% 1659mg	53.7% 1827mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	NA	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	5.57% 0.61mg	11mg per day for Men 19-50 years
Water	29.4% 1089g	24% 881g	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 Valencia Oranges:

• Raw Valencia Oranges contain more Vitamin A, 1.8 times more Vitamin B1, 1.5 times more Vitamin B2 and 8.2 times more Vitamin B9 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 Valencia Oranges have similar amounts of Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin C per 500 kcal.
• Both Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water has 1.9 times more Iron, 1.3 times more Magnesium and 1.2 times more Water than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 4.2 times more Calcium 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 Valencia Oranges have similar amounts of Copper, Manganese, Phosphorus, Potassium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Valencia Oranges contain 1.9 times more Omega 3, 20.9 times more Fiber and 1.6 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 Valencia Oranges have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.