Comparing Nutrients in 7 ounces Grapefruit juice canned VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Grapefruit juice canned	6%	16%	78%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Grapefruit juice canned	Valencia Oranges	Recommended Dietary Allowance
Energy	2.53% 73.4kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	1.35% 1.3g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	0.51% 0.087g	17g per day for Men 19-50 years
Cholesterol	0.68% 2mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.5% 15g	18% 23.6g	130g per day for Men 19-50 years
Sugars	21% 15.3g	NA	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	8.87% 6.43g	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	% 6.15g	NA	g per day for Men 19-50 years
Sucrose	% 2.56g	NA	g per day for Men 19-50 years
Fiber	3.13% 1.2g	13% 4.96g	38g per day for Men 19-50 years
Protein	1.95% 1.1g	3.7% 2.06g	56g per day for Men 19-50 years

Vitamins

	Grapefruit juice canned	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.22% 0.52mg	3.4% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.65% 0.073mg	9.6% 0.13mg	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	6.95% 27.8μg	19.3% 77.4μg	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	74.3% 67mg	107% 96mg	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	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Grapefruit juice canned	Valencia Oranges	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	7.06% 0.064mg	8.16% 0.073mg	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	2.23% 0.18mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	1.64% 0.038mg	2% 0.046mg	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	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	8.23% 280mg	10.4% 355mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	4.88% 181g	4.63% 171g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Grapefruit juice canned vs Valencia Oranges:

• Raw Valencia Oranges contain 6 times more Vitamin A, 1.4 times more Vitamin B1, 2 times more Vitamin B2, 1.7 times more Vitamin B6, 2.8 times more Vitamin B9 and 1.4 times more Vitamin C than Grapefruit juice, white, canned or bottled, unsweetened.
• Both Grapefruit juice, white, canned or bottled, unsweetened and Raw Valencia Oranges have similar amounts of Vitamin B3 and Vitamin B5 per 7 oz.
• Both Grapefruit juice, white, canned or bottled, unsweetened as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Grapefruit juice canned vs Valencia Oranges:

• Raw Valencia Oranges contain 2.5 times more Calcium and 1.3 times more Potassium than Grapefruit juice, white, canned or bottled, unsweetened.
• Both Grapefruit juice, white, canned or bottled, unsweetened and Raw Valencia Oranges have similar amounts of Copper, Iron, Magnesium, Manganese, Phosphorus and Water per 7 oz.
• Both Grapefruit juice, white, canned or bottled, unsweetened as well as Raw Valencia Oranges have insufficient amounts of Zinc in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Grapefruit juice, white, canned or bottled, unsweetened has 2.4 times more Omega 3 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.3 times more Energy, 1.6 times more Carbohydrate, 4.2 times more Fiber and 1.9 times more Protein than Grapefruit juice, white, canned or bottled, unsweetened.
• Both Grapefruit juice, white, canned or bottled, unsweetened as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.