Comparing Nutrients in 7 ounces Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY VS Medjool Dates

Macros Ratio

	Protein	Fat	Carbs
Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY	6%	15%	79%
Medjool Dates	2%	0%	98%

Macro Nutrients

	Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY	Medjool Dates	Recommended Dietary Allowance
Energy	2.53% 73.4kcal	19% 550kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	NA	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	11.5% 15g	114% 149g	130g per day for Men 19-50 years
Sugars	21% 15.3g	182% 132g	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	8.84% 6.4g	87.6% 63.5g	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	% 6.1g	% 67g	g per day for Men 19-50 years
Sucrose	% 2.6g	% 1.05g	g per day for Men 19-50 years
Fiber	3.13% 1.2g	35% 13.3g	38g per day for Men 19-50 years
Protein	1.9% 1.07g	6.4% 3.6g	56g per day for Men 19-50 years

Vitamins

	Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY	Medjool Dates	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	1.54% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.7% 0.13mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.26% 0.52mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.65% 0.073mg	38% 0.49mg	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	7.44% 29.8μg	7.44% 29.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	68.6% 61.7mg	0% 0mg	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	2.78% 0.42mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY	Medjool Dates	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	7.06% 0.064mg	80% 0.72mg	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	2% 0.16mg	22.3% 1.8mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	1.64% 0.038mg	25.5% 0.59mg	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	4.8% 33.7mg	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	40.6% 1381mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	4.9% 181g	1.14% 42.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY VS Medjool Dates per 7 oz

Compare the macro and micronutrient content in 7 oz of Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY versus 7 oz of Medjool Dates to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY vs Medjool Dates:

• 7 ounces of Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY have 1.3 times more Vitamin B1 and more Vitamin C than Medjool Dates.
• While 7 oz of Medjool Dates contain 3 times more Vitamin B2, 6.1 times more Vitamin B3, 2.9 times more Vitamin B5 and 6.7 times more Vitamin B6 than Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY.
• Both Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY and Medjool Dates provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY have insufficient amounts of Vitamin B2 and Vitamin B3
• 7 ounces of Medjool Dates have insufficient amounts of Vitamin C
• Both Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY as well as Medjool Dates have insufficient amounts of Vitamin A and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY vs Medjool Dates:

• 7 ounces of Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY have 4.3 times more Water than Medjool Dates.
• While 7 oz of Medjool Dates contain 4.3 times more Calcium, 11.3 times more Copper, 11.3 times more Iron, 6 times more Magnesium, 15.6 times more Manganese, 3.6 times more Phosphorus, 4.9 times more Potassium and 8.8 times more Zinc than Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY.
• 7 ounces of Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY lack sufficient amounts of Calcium, Iron, Manganese and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Medjool Dates contain 7.5 times more Energy, 10 times more Carbohydrate, 8.6 times more Sugars, 9.9 times more Fructose, 11.2 times more Fiber and 3.4 times more Protein than Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY.
• 7 ounces of Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY provide inadequate amounts of Energy, Fiber and Protein