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

Macros Ratio

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

Macro Nutrients

	Navel Oranges	Grape juice, canned or bottled, unsweetened, with added ascorbic acid	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	2.93% 85kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	0.14% 0.024g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.7% 17.8g	16% 21g	130g per day for Men 19-50 years
Sugars	16.6% 12g	27.8% 20g	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	4.4% 3.2g	14.4% 10.4g	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	% 2.8g	% 9.65g	g per day for Men 19-50 years
Sucrose	% 6.07g	% 0.057g	g per day for Men 19-50 years
Fiber	8.2% 3.1g	0.75% 0.28g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	0.94% 0.52g	56g per day for Men 19-50 years

Vitamins

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

Minerals

	Navel Oranges	Grape juice, canned or bottled, unsweetened, with added ascorbic acid	Recommended Dietary Allowance
Calcium	6.1% 61mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	2.83% 0.026mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4.9% 196μg	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	2.3% 0.18mg	4.43% 0.35mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	14.7% 0.34mg	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	4.66% 32.6mg	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	4.34% 147mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	3.3% 122g	3.24% 120g	3700g per day for Men 19-50 years

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

• Raw Navel Oranges have more Vitamin A, 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, 2.4 times more Vitamin C and more Vitamin E than Grape juice, canned or bottled, unsweetened, with added ascorbic acid.
• Both Raw Navel Oranges as well as Grape juice, canned or bottled, unsweetened, with added ascorbic acid have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 5 oz.

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

• Raw Navel Oranges have 3.9 times more Calcium, 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.
• While Grape juice, canned or bottled, unsweetened, with added ascorbic acid contains 1.9 times more Iron and 8.2 times more Manganese than Raw Navel Oranges.
• Both Raw Navel Oranges and Grape juice, canned or bottled, unsweetened, with added ascorbic acid have similar amounts of Magnesium and Water per 5 oz.
• Both Raw Navel Oranges as well as Grape juice, canned or bottled, unsweetened, with added ascorbic acid have insufficient amounts of Selenium and Zinc in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Navel Oranges have 11 times more Fiber and 2.5 times more Protein than Grape juice, canned or bottled, unsweetened, with added ascorbic acid.
• While Grape juice, canned or bottled, unsweetened, with added ascorbic acid contains 1.7 times more Sugars and 3.3 times more Fructose than Raw Navel Oranges.
• Both Raw Navel Oranges and Grape juice, canned or bottled, unsweetened, with added ascorbic acid have similar amounts of Energy and Carbohydrate per 5 oz.
• Both Raw Navel Oranges as well as Grape juice, canned or bottled, unsweetened, with added ascorbic acid have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.