Comparing Nutrients in 100 calories Oranges with Peel VS Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water

Weight per 100 calories

• Oranges with Peel: 159g
• Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water: 244g

Oranges with Peel have 1.5 times more energy per 100g than Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water. It has low energy density when compared to other foods. Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water having low energy density.

Discover which food has more nutrients per 100 calories - Oranges with Peel or Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water	5%	3%	92%

Macro Nutrients

	Oranges with Peel	Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.14% 0.046g	32g per day for Men 19-50 years
Omega 3	1.6% 0.025g	1.07% 0.017g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.07g	0.36% 0.061g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.6g	18.3% 23.7g	130g per day for Men 19-50 years
Sugars	NA	32.4% 23.5g	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	18.8% 7.14g	0.64% 0.24g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	2.4% 1.34g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water	Recommended Dietary Allowance
Vitamin A	2.3% 20.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	4.13% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	3.3% 0.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.5% 0.52mg	9.2% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	8.26% 0.11mg	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	12% 47.6μg	2.44% 9.76μg	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	125% 113mg	91% 82mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.65% 0.098mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water	Recommended Dietary Allowance
Calcium	11% 111mg	1.95% 19.5mg	1000mg per day for Men 19-50 years
Copper	10% 0.09mg	8.94% 0.08mg	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	16% 1.27mg	4.27% 0.34mg	8mg per day for Men 19-50 years
Magnesium	5.3% 22.2mg	6.4% 27mg	420mg per day for Men 19-50 years
Manganese	NA	2.12% 0.049mg	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	5% 35mg	4.88% 34mg	700mg per day for Men 19-50 years
Potassium	9.15% 311mg	9.76% 332mg	3400mg per day for Men 19-50 years
Selenium	2.02% 1.1μg	0.44% 0.24μg	55μg per day for Men 19-50 years
Sodium	0.21% 3.17mg	0.16% 2.44mg	1500mg per day for Men 19-50 years
Zinc	1.6% 0.17mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	3.53% 131g	5.9% 218g	3700g per day for Men 19-50 years

Oranges With Peel VS Grapefruit Juice, White, Frozen Concentrate, Unsweetened, Diluted With 3 Volume Water Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Oranges with Peel or Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water?

Lets compare vitamin content per 100 calories of Oranges with Peel vs Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water:

• 100 calories of Oranges with Peel have more Vitamin A, 1.6 times more Vitamin B1, 1.5 times more Vitamin B2, 1.5 times more Vitamin B3, 1.4 times more Vitamin B6, 4.9 times more Vitamin B9 and 1.4 times more Vitamin C than Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water.
• Both Oranges with Peel and Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water provide similar amounts of Vitamin B5 per 100 calories.
• 100 calories of Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water have insufficient amounts of Vitamin A
• Both Raw Oranges with Peel as well as Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water have insufficient amounts of Vitamin B12 in 100 calories.

Comparing minerals per 100 calories for Oranges with Peel vs Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water:

• 100 calories of Oranges with Peel have 5.7 times more Calcium, 3.7 times more Iron and 4.6 times more Selenium than Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water.
• While 100 kcal of Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water contain 1.7 times more Water than Raw Oranges with Peel .
• Both Oranges with Peel and Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water contain similar levels of Copper, Magnesium, Phosphorus and Potassium per 100 calories.
• 100 calories of Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water lack sufficient amounts of Calcium and Selenium
• Both Raw Oranges with Peel as well as Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water lack sufficient amounts of Zinc in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Oranges with Peel have 29.3 times more Fiber and 1.5 times more Protein than Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water.
• Both Oranges with Peel and Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water provide inadequate amounts of Fiber
• Both Raw Oranges with Peel as well as Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.