Comparing Nutrients in 500 calories Orange-grapefruit juice, canned or bottled, unsweetened VS Oranges with Peel

Weight per 500 calories

• Orange-grapefruit juice, canned or bottled, unsweetened: 1163g
• Oranges with Peel: 794g

Raw Oranges with Peel have 1.5 times more energy per unit of mass than Orange-grapefruit juice, canned or bottled, unsweetened, which is low in comparison to other foods. Orange-grapefruit juice, canned or bottled, unsweetened having low energy density.

Discover which food has more nutrients per 500 calories - Orange-grapefruit juice, canned or bottled, unsweetened or Oranges with Peel ?

Macros Ratio

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

Macro Nutrients

	Orange-grapefruit juice, canned or bottled, unsweetened	Oranges with Peel	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.16g	2.45% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	3.63% 0.058g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	2.05% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 120g	95% 123g	130g per day for Men 19-50 years
Sugars	163% 118g	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	3.06% 1.16g	94% 35.7g	38g per day for Men 19-50 years
Protein	12.5% 6.98g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Orange-grapefruit juice, canned or bottled, unsweetened	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	7.75% 69.8μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54.3% 0.65mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	25% 3.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.6% 1.63mg	52.4% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.6% 0.27mg	56.8% 0.74mg	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	40.7% 163μg	59.5% 238μg	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	626% 563mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	11% 1.63mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.97% 1.16μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Orange-grapefruit juice, canned or bottled, unsweetened	Oranges with Peel	Recommended Dietary Allowance
Calcium	9.3% 93mg	55.6% 556mg	1000mg per day for Men 19-50 years
Copper	98% 0.88mg	50.3% 0.45mg	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	67% 5.35mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	27.7% 116mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	8.6% 0.2mg	NA	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	23.3% 163mg	25% 175mg	700mg per day for Men 19-50 years
Potassium	54% 1837mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	2.1% 1.16μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	2.33% 35mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	28% 1031g	17.7% 653g	3700g per day for Men 19-50 years

Orange-grapefruit Juice, Canned Or Bottled, Unsweetened VS Oranges With Peel Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Orange-grapefruit juice, canned or bottled, unsweetened or Oranges with Peel ?

Lets compare vitamin content per 500 calories of Orange-grapefruit juice, canned or bottled, unsweetened vs Oranges with Peel :

• 500 kcal of Raw Oranges with Peel contain 1.5 times more Vitamin A, 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 Orange-grapefruit juice, canned or bottled, unsweetened and Oranges with Peel provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 500 calories.
• 500 calories of Orange-grapefruit juice, canned or bottled, unsweetened have insufficient amounts of Vitamin A
• Both Orange-grapefruit juice, canned or bottled, unsweetened as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Orange-grapefruit juice, canned or bottled, unsweetened vs Oranges with Peel :

• 500 calories of Orange-grapefruit juice, canned or bottled, unsweetened have 2 times more Copper and 1.6 times more Water than Oranges with Peel .
• While 500 kcal of Raw Oranges with Peel contain 6 times more Calcium and 4.8 times more Selenium than Orange-grapefruit juice, canned or bottled, unsweetened.
• Both Orange-grapefruit juice, canned or bottled, unsweetened and Oranges with Peel contain similar levels of Iron, Magnesium, Phosphorus and Potassium per 500 calories.
• 500 calories of Orange-grapefruit juice, canned or bottled, unsweetened lack sufficient amounts of Calcium and Selenium
• Both Orange-grapefruit juice, canned or bottled, unsweetened as well as Raw Oranges with Peel lack sufficient amounts of Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Raw Oranges with Peel contain 30.7 times more Fiber and 1.5 times more Protein than Orange-grapefruit juice, canned or bottled, unsweetened.
• Both Orange-grapefruit juice, canned or bottled, unsweetened and Oranges with Peel offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Orange-grapefruit juice, canned or bottled, unsweetened provide inadequate amounts of Fiber
• Both Orange-grapefruit juice, canned or bottled, unsweetened as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.