Comparing Nutrients in 7 ounces Navel Oranges VS Grapefruit juice canned

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Grapefruit juice canned	6%	16%	78%

Macro Nutrients

	Navel Oranges	Grapefruit juice canned	Recommended Dietary Allowance
Energy	3.35% 97kcal	2.53% 73.4kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	1.35% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.68% 2mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	11.5% 15g	130g per day for Men 19-50 years
Sugars	23.3% 17g	21% 15.3g	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	6.16% 4.47g	8.87% 6.43g	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	% 3.9g	% 6.15g	g per day for Men 19-50 years
Sucrose	% 8.5g	% 2.56g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	3.13% 1.2g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	1.95% 1.1g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Grapefruit juice canned	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	3.22% 0.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	5.65% 0.073mg	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	17% 67.5μg	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	130% 117mg	74.3% 67mg	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% 0.3mg	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Grapefruit juice canned	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	7.06% 0.064mg	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	3.22% 0.26mg	2% 0.16mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	1.64% 0.038mg	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	6.52% 45.6mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	8.23% 280mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	4.6% 171g	4.88% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Grapefruit juice canned per 7 oz

Compare the macro and micronutrient content in 7 oz of Navel Oranges versus 7 oz of Grapefruit juice canned to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Navel Oranges have 2.6 times more Vitamin B2, 1.6 times more Vitamin B3, 2.1 times more Vitamin B6, 2.4 times more Vitamin B9 and 1.8 times more Vitamin C than Grapefruit juice canned.
• Both Navel Oranges and Grapefruit juice canned provide similar amounts of Vitamin B1 and Vitamin B5 per seven ounces.
• 7 ounces of Grapefruit juice canned have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Raw Navel Oranges as well as Grapefruit juice, white, 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 Navel Oranges vs Grapefruit juice canned:

• 7 ounces of Navel Oranges have 2.7 times more Calcium, 1.2 times more Copper, 1.2 times more Magnesium and 1.4 times more Phosphorus than Grapefruit juice canned.
• Both Navel Oranges and Grapefruit juice canned contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Grapefruit juice canned lack sufficient amounts of Calcium
• Both Raw Navel Oranges as well as Grapefruit juice, white, canned or bottled, unsweetened lack sufficient amounts of Iron, Manganese, Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 1.7 times more Carbohydrate and 3.7 times more Fiber than Grapefruit juice canned.
• While 7 oz of Grapefruit juice, white, canned or bottled, unsweetened contain 4.2 times more Omega 3 and 1.4 times more Fructose than Raw Navel Oranges.
• Both Navel Oranges and Grapefruit juice canned offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Navel Oranges provide inadequate amounts of Omega 3
• 7 ounces of Grapefruit juice canned provide inadequate amounts of Fiber
• Both Raw Navel Oranges as well as Grapefruit juice, white, canned or bottled, unsweetened provide inadequate amounts of Energy, Omega 6 and Protein in seven ounces.