Comparing Nutrients in 500 calories Valencia Oranges VS Pink Grapefruit Juice with Calcium

Weight per 500 calories

• Valencia Oranges: 1020g
• Pink Grapefruit Juice with Calcium: 1282g

Valencia Oranges have 1.3 times more energy per 100g than Pink Grapefruit Juice with Calcium. It has low energy density when compared to other foods. Pink or Red Grapefruit Juice with Added Calcium having low energy density.

Which food has more nutrients per 500 calories - Valencia Oranges or Pink Grapefruit Juice with Calcium?

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Pink Grapefruit Juice with Calcium	5%	16%	79%

Macro Nutrients

	Valencia Oranges	Pink Grapefruit Juice with Calcium	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.16% 3.06g	9% 8.7g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	6.93% 2.2g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	49.7% 0.79g	1.6g per day for Men 19-50 years
Omega 6	2.64% 0.45g	17.6% 3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	76.3% 99g	130g per day for Men 19-50 years
Sugars	NA	141% 102g	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	48.6% 35.3g	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	% 34.2g	g per day for Men 19-50 years
Sucrose	NA	% 32.6g	g per day for Men 19-50 years
Fiber	67% 25.5g	10% 3.85g	38g per day for Men 19-50 years
Protein	19% 10.6g	11.7% 6.54g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Pink Grapefruit Juice with Calcium	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	22.8% 205μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74% 0.89mg	40.6% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	29.6% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	16% 2.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51% 2.55mg	69.2% 3.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.5% 0.64mg	43.4% 0.56mg	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	99% 398μg	38.5% 154μg	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	550% 495mg	316% 285mg	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	NA	17% 2.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Pink Grapefruit Juice with Calcium	Recommended Dietary Allowance
Calcium	41% 408mg	187% 1872mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	37% 0.33mg	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	11.5% 0.92mg	9.6% 0.77mg	8mg per day for Men 19-50 years
Magnesium	24.3% 102mg	27.5% 115mg	420mg per day for Men 19-50 years
Manganese	10.2% 0.23mg	10.6% 0.24mg	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	24.8% 173mg	29.3% 205mg	700mg per day for Men 19-50 years
Potassium	53.7% 1827mg	49.8% 1692mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.7% 25.6mg	1500mg per day for Men 19-50 years
Zinc	5.57% 0.61mg	4.66% 0.51mg	11mg per day for Men 19-50 years
Water	24% 881g	31.5% 1164g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Valencia Oranges vs Pink Grapefruit Juice with Calcium:

• Raw Valencia Oranges have 1.8 times more Vitamin B1, 2.6 times more Vitamin B9 and 1.7 times more Vitamin C than Pink or Red Grapefruit Juice with Added Calcium .
• While Pink or Red Grapefruit Juice with Added Calcium contains 1.7 times more Vitamin A and 1.4 times more Vitamin B5 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Pink or Red Grapefruit Juice with Added Calcium have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B6 per 500 kcal.
• Both Raw Valencia Oranges as well as Pink or Red Grapefruit Juice with Added Calcium have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Valencia Oranges vs Pink Grapefruit Juice with Calcium:

• Pink or Red Grapefruit Juice with Added Calcium contains 4.6 times more Calcium and 1.3 times more Water than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Pink or Red Grapefruit Juice with Added Calcium have similar amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Valencia Oranges have 1.2 times more Carbohydrate, 6.6 times more Fiber and 1.6 times more Protein than Pink or Red Grapefruit Juice with Added Calcium .
• While Pink or Red Grapefruit Juice with Added Calcium contains 2.8 times more Fat, 6.2 times more Saturated Fat, 4.9 times more Omega 3 and 6.7 times more Omega 6 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Pink or Red Grapefruit Juice with Added Calcium have similar amounts of Energy per 500 kcal.
• Both Raw Valencia Oranges as well as Pink or Red Grapefruit Juice with Added Calcium have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.