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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Florida Oranges	Orange-grapefruit juice, canned or bottled, unsweetened	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	9.26% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	4.17% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	5.56% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	3.5% 0.046mg	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	8.43% 33.7μg	6.95% 27.8μg	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	99% 89.3mg	64% 57.7mg	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	2.4% 0.36mg	1.85% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

Compare the macro and micronutrient content in 7 oz of Florida Oranges versus 7 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 7 ounces of Florida Oranges vs Orange-grapefruit juice, canned or bottled, unsweetened:

• 7 ounces of Florida Oranges have 1.8 times more Vitamin B1, 1.3 times more Vitamin B2, 1.8 times more Vitamin B5, 2.2 times more Vitamin B6, 1.2 times more Vitamin B9 and 1.5 times more Vitamin C than Orange-grapefruit juice, canned or bottled, unsweetened.
• Both Florida Oranges and Orange-grapefruit juice, canned or bottled, unsweetened provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Orange-grapefruit juice, canned or bottled, unsweetened have insufficient amounts of Vitamin B6
• Both Raw Florida Oranges as well as Orange-grapefruit juice, canned or bottled, unsweetened have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

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

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

Comparison of macro-nutrients per 7 ounces:

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