Comparing Nutrients in 500 calories White Grapefruit Juice VS Oranges

Weight per 500 calories

• White Grapefruit Juice: 1282g
• Oranges: 1064g

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

Which food has more nutrients per 500 calories - White Grapefruit Juice or Oranges?

Macros Ratio

	Protein	Fat	Carbs
White Grapefruit Juice	5%	2%	93%
Oranges	7%	2%	91%

Macro Nutrients

	White Grapefruit Juice	Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.32% 1.3g	1.3% 1.28g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	4% 0.064g	4.65% 0.074g	1.6g per day for Men 19-50 years
Omega 6	1.43% 0.24g	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% 118g	96% 125g	130g per day for Men 19-50 years
Sugars	161% 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	3.37% 1.3g	67% 25.5g	38g per day for Men 19-50 years
Protein	11.4% 6.4g	18% 10g	56g per day for Men 19-50 years

Vitamins

	White Grapefruit Juice	Oranges	Recommended Dietary Allowance
Vitamin A	1.42% 13μg	13% 117μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.7% 0.51mg	77% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.56mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.5% 2.42mg	53% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.4% 0.56mg	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	32% 128μg	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	541% 487mg	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	19% 2.82mg	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

	White Grapefruit Juice	Oranges	Recommended Dietary Allowance
Calcium	11.5% 115mg	42.6% 426mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	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	32% 2.56mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	36.6% 154mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	11% 0.26mg	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	27.5% 192mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	61% 2077mg	56.6% 1926mg	3400mg per day for Men 19-50 years
Selenium	2.33% 1.3μg	9.67% 5.3μg	55μg per day for Men 19-50 years
Sodium	0.85% 13mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	5.83% 0.64mg	6.77% 0.74mg	11mg per day for Men 19-50 years
Water	31% 1154g	25% 923g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of White Grapefruit Juice vs Oranges:

• Raw White Grapefruit Juice has 1.5 times more Vitamin E than Raw Oranges.
• While Raw Oranges contain 9.1 times more Vitamin A, 1.8 times more Vitamin B1, 1.7 times more Vitamin B2 and 2.5 times more Vitamin B9 than Raw White Grapefruit Juice.
• Both Raw White Grapefruit Juice and Raw Oranges have similar amounts of Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin C per 500 kcal.
• Both Raw White Grapefruit Juice 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 White Grapefruit Juice vs Oranges:

• Raw White Grapefruit Juice has 2.4 times more Iron, 1.4 times more Magnesium, 1.3 times more Phosphorus and 1.3 times more Water than Raw Oranges.
• While Raw Oranges contain 3.7 times more Calcium and 4.1 times more Selenium than Raw White Grapefruit Juice.
• Both Raw White Grapefruit Juice and Raw Oranges have similar amounts of Copper, Manganese, Potassium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Oranges contain 19.9 times more Fiber and 1.6 times more Protein than Raw White Grapefruit Juice.
• Both Raw White Grapefruit Juice and Raw Oranges have similar amounts of Energy, Carbohydrate and Sugars per 500 kcal.
• Both Raw White Grapefruit Juice as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.