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

Weight per 500 calories

• Oranges: 1064g
• Orange-grapefruit juice, canned or bottled, unsweetened: 1163g

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

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

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Orange-grapefruit juice, canned or bottled, unsweetened	5%	2%	93%

Macro Nutrients

	Oranges	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	1.3% 1.28g	1.2% 1.16g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	4.65% 0.074g	3.63% 0.058g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	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	96% 125g	92% 120g	130g per day for Men 19-50 years
Sugars	137% 99g	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	67% 25.5g	3.06% 1.16g	38g per day for Men 19-50 years
Protein	18% 10g	12.5% 6.98g	56g per day for Men 19-50 years

Vitamins

	Oranges	Orange-grapefruit juice, canned or bottled, unsweetened	Recommended Dietary Allowance
Vitamin A	13% 117μg	7.75% 69.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77% 0.93mg	54.3% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.7% 0.43mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.8% 3mg	24.4% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53% 2.66mg	32.6% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	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	79.8% 319μg	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	629% 566mg	376% 338mg	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	12.8% 1.9mg	11% 1.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.97% 1.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Orange-grapefruit juice, canned or bottled, unsweetened	Recommended Dietary Allowance
Calcium	42.6% 426mg	9.3% 93mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	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	13.3% 1.06mg	67% 5.35mg	8mg per day for Men 19-50 years
Magnesium	25.3% 106mg	27.7% 116mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	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	21.3% 149mg	23.3% 163mg	700mg per day for Men 19-50 years
Potassium	56.6% 1926mg	54% 1837mg	3400mg per day for Men 19-50 years
Selenium	9.67% 5.3μg	2.1% 1.16μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	2.33% 35mg	1500mg per day for Men 19-50 years
Zinc	6.77% 0.74mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	25% 923g	28% 1031g	3700g per day for Men 19-50 years

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

• Raw Oranges have 1.7 times more Vitamin A, 1.4 times more Vitamin B1, 1.2 times more Vitamin B2, 1.6 times more Vitamin B5, 2.4 times more Vitamin B6, 2 times more Vitamin B9 and 1.7 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 B3 than Raw Oranges.
• Both Raw Oranges and Orange-grapefruit juice, canned or bottled, unsweetened have similar amounts of Vitamin E per 500 kcal.
• Both Raw Oranges as well as Orange-grapefruit juice, canned or bottled, unsweetened have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

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

• Raw Oranges have 4.6 times more Calcium, 1.3 times more Manganese and 4.6 times more Selenium than Orange-grapefruit juice, canned or bottled, unsweetened.
• While Orange-grapefruit juice, canned or bottled, unsweetened contains 1.8 times more Copper and 5 times more Iron than Raw Oranges.
• Both Raw Oranges and Orange-grapefruit juice, canned or bottled, unsweetened have similar amounts of Magnesium, Phosphorus, Potassium, Zinc and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Oranges have 22 times more Fiber and 1.4 times more Protein than Orange-grapefruit juice, canned or bottled, unsweetened.
• Both Raw Oranges and Orange-grapefruit juice, canned or bottled, unsweetened have similar amounts of Energy, Carbohydrate and Sugars per 500 kcal.
• Both Raw Oranges 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.