Comparing Nutrients in 5 ounces Oranges with Peel VS Orange-grapefruit juice, canned or bottled, unsweetened

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Orange-grapefruit juice, canned or bottled, unsweetened	5%	2%	93%

Macro Nutrients

	Oranges with Peel	Orange-grapefruit juice, canned or bottled, unsweetened	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	2.1% 61kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.049% 0.016g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	0.12% 0.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	11.2% 14.6g	130g per day for Men 19-50 years
Sugars	NA	20% 14.4g	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	16.8% 6.38g	0.37% 0.14g	38g per day for Men 19-50 years
Protein	3.3% 1.84g	1.5% 0.85g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Orange-grapefruit juice, canned or bottled, unsweetened	Recommended Dietary Allowance
Vitamin A	2.05% 18.4μg	0.94% 8.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	3.27% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	2.98% 0.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.36% 0.47mg	3.97% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	2.5% 0.033mg	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	10.6% 42.5μg	4.96% 20μg	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	112% 101mg	46% 41.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Orange-grapefruit juice, canned or bottled, unsweetened	Recommended Dietary Allowance
Calcium	9.92% 99mg	1.13% 11.3mg	1000mg per day for Men 19-50 years
Copper	8.98% 0.081mg	12% 0.11mg	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	14% 1.13mg	8.15% 0.65mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	NA	1.05% 0.024mg	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	4.45% 31mg	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	6.6% 224mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	3.15% 117g	3.4% 126g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Orange-grapefruit juice, canned or bottled, unsweetened per 5 oz

Compare the macro and micronutrient content in 5 oz of Oranges with Peel versus 5 oz of Orange-grapefruit juice, canned or bottled, unsweetened to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Oranges with Peel vs Orange-grapefruit juice, canned or bottled, unsweetened:

• 5 ounces of Oranges with Peel have 1.8 times more Vitamin B1, 1.7 times more Vitamin B2, 1.5 times more Vitamin B3, 2.4 times more Vitamin B5, 4 times more Vitamin B6, 2.1 times more Vitamin B9 and 2.4 times more Vitamin C than Orange-grapefruit juice, canned or bottled, unsweetened.
• 5 ounces of Orange-grapefruit juice, canned or bottled, unsweetened have insufficient amounts of Vitamin B6
• Both Raw Oranges with Peel as well as Orange-grapefruit juice, canned or bottled, unsweetened have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Oranges with Peel vs Orange-grapefruit juice, canned or bottled, unsweetened:

• 5 ounces of Oranges with Peel have 8.8 times more Calcium, 1.7 times more Iron, 1.4 times more Magnesium, 1.6 times more Phosphorus and 1.2 times more Potassium than Orange-grapefruit juice, canned or bottled, unsweetened.
• While 5 oz of Orange-grapefruit juice, canned or bottled, unsweetened contain 1.3 times more Copper than Raw Oranges with Peel .
• Both Oranges with Peel and Orange-grapefruit juice, canned or bottled, unsweetened contain similar levels of Water per five ounces.
• 5 ounces of Orange-grapefruit juice, canned or bottled, unsweetened lack sufficient amounts of Calcium
• Both Raw Oranges with Peel as well as Orange-grapefruit juice, canned or bottled, unsweetened lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oranges with Peel have 1.5 times more Energy, 1.5 times more Carbohydrate, 45 times more Fiber and 2.2 times more Protein than Orange-grapefruit juice, canned or bottled, unsweetened.
• 5 ounces of Orange-grapefruit juice, canned or bottled, unsweetened provide inadequate amounts of Energy, Fiber and Protein
• Both Raw Oranges with Peel as well as Orange-grapefruit juice, canned or bottled, unsweetened provide inadequate amounts of Omega 3 and Omega 6 in five ounces.