Comparing Nutrients in 5 ounces Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium	2%	2%	96%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium	Navel Oranges	Recommended Dietary Allowance
Energy	3.03% 88kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.075% 0.024g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.024g	0.19% 0.033g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	13.7% 17.8g	130g per day for Men 19-50 years
Sugars	27.8% 20g	16.6% 12g	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	14.4% 10.4g	4.4% 3.2g	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	% 9.65g	% 2.8g	g per day for Men 19-50 years
Sucrose	% 0.057g	% 6.07g	g per day for Men 19-50 years
Fiber	0.75% 0.28g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	0.94% 0.52g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

	Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2% 0.024mg	8.03% 0.096mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.64% 0.021mg	5.56% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.18% 0.19mg	3.77% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.36% 0.068mg	7.4% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.5% 0.045mg	8.6% 0.11mg	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	0% 0μg	12% 48μg	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	39.4% 35.4mg	93% 83.8mg	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	0% 0mg	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.47% 0.57μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium	Navel Oranges	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	2.83% 0.026mg	6.14% 0.055mg	0.9mg per day for Men 19-50 years
Fluoride	4.9% 196μg	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	4.43% 0.35mg	2.3% 0.18mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	14.7% 0.34mg	1.8% 0.041mg	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	2.83% 20mg	4.66% 32.6mg	700mg per day for Men 19-50 years
Potassium	4.34% 147mg	6.92% 235mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	1.03% 0.11mg	11mg per day for Men 19-50 years
Water	3.24% 120g	3.3% 122g	3700g per day for Men 19-50 years

Nutrient Comparison: Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium VS Navel Oranges per 5 oz

Compare the macro and micronutrient content in 5 oz of Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium versus 5 oz of Navel Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium vs Navel Oranges:

• 5 oz of Raw Navel Oranges contain 4 times more Vitamin B1, 3.4 times more Vitamin B2, 3.2 times more Vitamin B3, 5.4 times more Vitamin B5, 2.5 times more Vitamin B6, more Vitamin B9 and 2.4 times more Vitamin C than Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium.
• 5 ounces of Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9
• Both Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium as well as Raw Navel Oranges have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium vs Navel Oranges:

• 5 ounces of Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium have 1.9 times more Iron and 8.2 times more Manganese than Navel Oranges.
• While 5 oz of Raw Navel Oranges contain 2.2 times more Copper, 1.6 times more Phosphorus and 1.6 times more Potassium than Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium.
• Both Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium and Navel Oranges contain similar levels of Calcium, Magnesium and Water per five ounces.
• 5 ounces of Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium lack sufficient amounts of Copper
• 5 ounces of Navel Oranges lack sufficient amounts of Iron and Manganese
• Both Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium as well as Raw Navel Oranges lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium have 1.3 times more Energy, 1.7 times more Sugars and 3.3 times more Fructose than Navel Oranges.
• While 5 oz of Raw Navel Oranges contain 11 times more Fiber than Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium.
• Both Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium and Navel Oranges offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium provide inadequate amounts of Fiber
• 5 ounces of Navel Oranges provide inadequate amounts of Energy
• Both Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium as well as Raw Navel Oranges provide inadequate amounts of Omega 3, Omega 6 and Protein in five ounces.