Comparing Nutrients in 7 ounces Orange-grapefruit juice, canned or bottled, unsweetened VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Orange-grapefruit juice, canned or bottled, unsweetened	5%	2%	93%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Orange-grapefruit juice, canned or bottled, unsweetened	Florida Oranges	Recommended Dietary Allowance
Energy	2.94% 85.3kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	0.068% 0.022g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	0.16% 0.028g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.7% 20.4g	17.6% 23g	130g per day for Men 19-50 years
Sugars	28% 20.2g	25% 18g	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	0.52% 0.2g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	2.13% 1.2g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Orange-grapefruit juice, canned or bottled, unsweetened	Florida Oranges	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	2.43% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.26% 0.11mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.17% 0.67mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.56% 0.28mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.5% 0.046mg	7.8% 0.1mg	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	8.43% 33.7μg	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	64% 57.7mg	99% 89.3mg	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	1.85% 0.28mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Orange-grapefruit juice, canned or bottled, unsweetened	Florida Oranges	Recommended Dietary Allowance
Calcium	1.6% 16mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	8.6% 0.077mg	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	11.4% 0.91mg	2.23% 0.18mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	1.47% 0.034mg	2.07% 0.048mg	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	3.97% 27.8mg	3.4% 24mg	700mg per day for Men 19-50 years
Potassium	9.22% 314mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	4.75% 176g	4.67% 173g	3700g per day for Men 19-50 years

Nutrient Comparison: Orange-grapefruit juice, canned or bottled, unsweetened VS Florida Oranges per 7 oz

Compare the macro and micronutrient content in 7 oz of Orange-grapefruit juice, canned or bottled, unsweetened versus 7 oz of Florida Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Orange-grapefruit juice, canned or bottled, unsweetened vs Florida Oranges:

• 7 oz of Raw Florida Oranges contain 1.8 times more Vitamin B1, 1.3 times more Vitamin B2, 1.8 times more Vitamin B5, 2.2 times more Vitamin B6 and 1.5 times more Vitamin C than Orange-grapefruit juice, canned or bottled, unsweetened.
• Both Orange-grapefruit juice, canned or bottled, unsweetened and Florida Oranges provide similar amounts of Vitamin B3 and Vitamin B9 per seven ounces.
• 7 ounces of Orange-grapefruit juice, canned or bottled, unsweetened have insufficient amounts of Vitamin B6
• Both Orange-grapefruit juice, canned or bottled, unsweetened as well as Raw Florida Oranges have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Orange-grapefruit juice, canned or bottled, unsweetened vs Florida Oranges:

• 7 ounces of Orange-grapefruit juice, canned or bottled, unsweetened have 1.9 times more Copper and 5.1 times more Iron than Florida Oranges.
• While 7 oz of Raw Florida Oranges contain 5.4 times more Calcium than Orange-grapefruit juice, canned or bottled, unsweetened.
• Both Orange-grapefruit juice, canned or bottled, unsweetened and Florida Oranges contain similar levels of Magnesium, Potassium and Water per seven ounces.
• 7 ounces of Orange-grapefruit juice, canned or bottled, unsweetened lack sufficient amounts of Calcium
• 7 ounces of Florida Oranges lack sufficient amounts of Iron and Phosphorus
• Both Orange-grapefruit juice, canned or bottled, unsweetened as well as Raw Florida Oranges lack sufficient amounts of Manganese, Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Florida Oranges contain 24 times more Fiber than Orange-grapefruit juice, canned or bottled, unsweetened.
• Both Orange-grapefruit juice, canned or bottled, unsweetened and Florida Oranges offer comparable quantities of Carbohydrate and Sugars per seven ounces.
• 7 ounces of Orange-grapefruit juice, canned or bottled, unsweetened provide inadequate amounts of Fiber
• Both Orange-grapefruit juice, canned or bottled, unsweetened as well as Raw Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in seven ounces.