Comparing Nutrients in 5 ounces Grapefruit juice canned VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Grapefruit juice canned	6%	16%	78%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Grapefruit juice canned	Navel Oranges	Recommended Dietary Allowance
Energy	1.8% 52.4kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.96% 0.94g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.12g	0.075% 0.024g	32g per day for Men 19-50 years
Omega 3	3.37% 0.054g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	0.19% 0.033g	17g per day for Men 19-50 years
Cholesterol	0.49% 1.4mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.22% 10.7g	13.7% 17.8g	130g per day for Men 19-50 years
Sugars	15% 11g	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	6.33% 4.6g	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	% 4.4g	% 2.8g	g per day for Men 19-50 years
Sucrose	% 1.83g	% 6.07g	g per day for Men 19-50 years
Fiber	2.24% 0.85g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	1.4% 0.78g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

	Grapefruit juice canned	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.56% 0.091mg	8.03% 0.096mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.2% 0.028mg	5.56% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.3% 0.37mg	3.77% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.94% 0.4mg	7.4% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.03% 0.052mg	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	4.96% 20μg	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	53% 47.8mg	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	2% 0.3mg	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Grapefruit juice canned	Navel Oranges	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	5.04% 0.045mg	6.14% 0.055mg	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	1.4% 0.11mg	2.3% 0.18mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	1.17% 0.027mg	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	3.44% 24mg	4.66% 32.6mg	700mg per day for Men 19-50 years
Potassium	5.88% 200mg	6.92% 235mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	0.64% 0.071mg	1.03% 0.11mg	11mg per day for Men 19-50 years
Water	3.5% 129g	3.3% 122g	3700g per day for Men 19-50 years

Nutrient Comparison: Grapefruit juice canned VS Navel Oranges per 5 oz

Compare the macro and micronutrient content in 5 oz of Grapefruit juice canned 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 Grapefruit juice canned vs Navel Oranges:

• 5 oz of Raw Navel Oranges contain 2.6 times more Vitamin B2, 1.6 times more Vitamin B3, 2.1 times more Vitamin B6, 2.4 times more Vitamin B9 and 1.8 times more Vitamin C than Grapefruit juice, white, canned or bottled, unsweetened.
• Both Grapefruit juice canned and Navel Oranges provide similar amounts of Vitamin B1 and Vitamin B5 per five ounces.
• 5 ounces of Grapefruit juice canned have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Grapefruit juice, white, canned or bottled, unsweetened 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 Grapefruit juice canned vs Navel Oranges:

• 5 oz of Raw Navel Oranges contain 2.7 times more Calcium and 1.4 times more Phosphorus than Grapefruit juice, white, canned or bottled, unsweetened.
• Both Grapefruit juice canned and Navel Oranges contain similar levels of Copper, Magnesium, Potassium and Water per five ounces.
• 5 ounces of Grapefruit juice canned lack sufficient amounts of Calcium
• Both Grapefruit juice, white, canned or bottled, unsweetened as well as Raw Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Grapefruit juice canned have 4.2 times more Omega 3 and 1.4 times more Fructose than Navel Oranges.
• While 5 oz of Raw Navel Oranges contain 1.7 times more Carbohydrate and 3.7 times more Fiber than Grapefruit juice, white, canned or bottled, unsweetened.
• Both Grapefruit juice canned and Navel Oranges offer comparable quantities of Sugars per five ounces.
• 5 ounces of Grapefruit juice canned provide inadequate amounts of Fiber
• 5 ounces of Navel Oranges provide inadequate amounts of Omega 3
• Both Grapefruit juice, white, canned or bottled, unsweetened as well as Raw Navel Oranges provide inadequate amounts of Energy, Omega 6 and Protein in five ounces.