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

Weight per 500 calories

• Orange Peel: 516g
• Orange-grapefruit juice, canned or bottled, unsweetened: 1163g

Orange Peel has 2.3 times more energy per 100g than Orange-grapefruit juice, canned or bottled, unsweetened. It has average energy density when compared to other foods. Orange-grapefruit juice, canned or bottled, unsweetened having low energy density.

Which food has more nutrients per 500 calories - Orange Peel or Orange-grapefruit juice, canned or bottled, unsweetened?

Macros Ratio

	Protein	Fat	Carbs
Orange Peel	6%	2%	92%
Orange-grapefruit juice, canned or bottled, unsweetened	5%	2%	93%

Macro Nutrients

	Orange Peel	Orange-grapefruit juice, canned or bottled, unsweetened	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.06% 1.03g	1.2% 1.16g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.12g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	3.54% 0.057g	3.63% 0.058g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	0.96% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	99% 129g	92% 120g	130g per day for Men 19-50 years
Sugars	NA	163% 118g	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	144% 54.6g	3.06% 1.16g	38g per day for Men 19-50 years
Protein	14% 7.73g	12.5% 6.98g	56g per day for Men 19-50 years

Vitamins

	Orange Peel	Orange-grapefruit juice, canned or bottled, unsweetened	Recommended Dietary Allowance
Vitamin A	12% 108μg	7.75% 69.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.5% 0.62mg	54.3% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.64mg	24.4% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.5% 2.53mg	32.6% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	20.6% 0.27mg	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	38.7% 155μg	40.7% 163μg	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	779% 701mg	376% 338mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.6% 1.3mg	11% 1.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.97% 1.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Orange Peel	Orange-grapefruit juice, canned or bottled, unsweetened	Recommended Dietary Allowance
Calcium	83% 830mg	9.3% 93mg	1000mg per day for Men 19-50 years
Copper	52.7% 0.47mg	98% 0.88mg	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	51.5% 4.12mg	67% 5.35mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	27.7% 116mg	420mg per day for Men 19-50 years
Manganese	NA	8.6% 0.2mg	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	15.5% 108mg	23.3% 163mg	700mg per day for Men 19-50 years
Potassium	32% 1093mg	54% 1837mg	3400mg per day for Men 19-50 years
Selenium	9.37% 5.15μg	2.1% 1.16μg	55μg per day for Men 19-50 years
Sodium	1.03% 15.5mg	2.33% 35mg	1500mg per day for Men 19-50 years
Zinc	11.7% 1.3mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	10% 374g	28% 1031g	3700g per day for Men 19-50 years

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

• Raw Orange Peel has 1.6 times more Vitamin A, 1.3 times more Vitamin B2, 1.6 times more Vitamin B5, 3.4 times more Vitamin B6 and 2.1 times more Vitamin C than Orange-grapefruit juice, canned or bottled, unsweetened.
• While Orange-grapefruit juice, canned or bottled, unsweetened contains 1.3 times more Vitamin E than Raw Orange Peel.
• Both Raw Orange Peel and Orange-grapefruit juice, canned or bottled, unsweetened have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B9 per 500 kcal.
• Both Raw Orange Peel as well as Orange-grapefruit juice, canned or bottled, unsweetened have insufficient amounts of Vitamin B12 in 500 kcal.

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

• Raw Orange Peel has 8.9 times more Calcium, 4.4 times more Selenium and 1.6 times more Zinc than Orange-grapefruit juice, canned or bottled, unsweetened.
• While Orange-grapefruit juice, canned or bottled, unsweetened contains 1.9 times more Copper, 1.3 times more Iron, 1.5 times more Phosphorus, 1.7 times more Potassium and 2.8 times more Water than Raw Orange Peel.
• Both Raw Orange Peel and Orange-grapefruit juice, canned or bottled, unsweetened have similar amounts of Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Orange Peel has 47 times more Fiber than Orange-grapefruit juice, canned or bottled, unsweetened.
• Both Raw Orange Peel and Orange-grapefruit juice, canned or bottled, unsweetened have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Raw Orange Peel as well as Orange-grapefruit juice, canned or bottled, unsweetened have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.