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

Weight per 500 calories

• Florida Oranges: 1087g
• Orange-grapefruit juice, canned or bottled, unsweetened: 1163g

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

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

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Orange-grapefruit juice, canned or bottled, unsweetened	5%	2%	93%

Macro Nutrients

	Florida 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	2.35% 2.3g	1.2% 1.16g	97g per day for Men 19-50 years
Saturated Fat	0.85% 0.27g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	7.47% 0.12g	3.63% 0.058g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	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	68.6% 26g	3.06% 1.16g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	12.5% 6.98g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Orange-grapefruit juice, canned or bottled, unsweetened	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	7.75% 69.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	91% 1.1mg	54.3% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.35mg	24.4% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.3% 2.7mg	32.6% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.6% 0.55mg	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	46% 185μg	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	543% 489mg	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	13% 1.96mg	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

	Florida Oranges	Orange-grapefruit juice, canned or bottled, unsweetened	Recommended Dietary Allowance
Calcium	46.7% 467mg	9.3% 93mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	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	12.2% 0.98mg	67% 5.35mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	27.7% 116mg	420mg per day for Men 19-50 years
Manganese	11.3% 0.26mg	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	18.6% 130mg	23.3% 163mg	700mg per day for Men 19-50 years
Potassium	54% 1837mg	54% 1837mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.43μg	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	7.9% 0.87mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	25.6% 947g	28% 1031g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Florida Oranges have 1.7 times more Vitamin A, 1.7 times more Vitamin B1, 1.2 times more Vitamin B2, 1.7 times more Vitamin B5, 2.1 times more Vitamin B6, 1.4 times more Vitamin C and 1.2 times more Vitamin E than Orange-grapefruit juice, canned or bottled, unsweetened.
• Both Florida Oranges and Orange-grapefruit juice, canned or bottled, unsweetened provide similar amounts of Vitamin B3 and Vitamin B9 per 500 calories.
• 500 calories of Orange-grapefruit juice, canned or bottled, unsweetened have insufficient amounts of Vitamin A
• Both Raw Florida Oranges as well as Orange-grapefruit juice, canned or bottled, unsweetened have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 calories.

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

• 500 calories of Florida Oranges have 5 times more Calcium and 1.3 times more Manganese than Orange-grapefruit juice, canned or bottled, unsweetened.
• While 500 kcal of Orange-grapefruit juice, canned or bottled, unsweetened contain 2.1 times more Copper and 5.5 times more Iron than Raw Florida Oranges.
• Both Florida Oranges and Orange-grapefruit juice, canned or bottled, unsweetened contain similar levels of Magnesium, Phosphorus, Potassium and Water per 500 calories.
• 500 calories of Orange-grapefruit juice, canned or bottled, unsweetened lack sufficient amounts of Calcium and Manganese
• Both Raw Florida Oranges as well as Orange-grapefruit juice, canned or bottled, unsweetened lack sufficient amounts of Selenium and Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Florida Oranges have 22.4 times more Fiber than Orange-grapefruit juice, canned or bottled, unsweetened.
• Both Florida Oranges and Orange-grapefruit juice, canned or bottled, unsweetened offer comparable quantities of Energy, Carbohydrate, Sugars and Protein per 500 calories.
• 500 calories of Orange-grapefruit juice, canned or bottled, unsweetened provide inadequate amounts of Fiber
• Both Raw Florida Oranges as well as Orange-grapefruit juice, canned or bottled, unsweetened provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.