Comparing Nutrients in 100 grams 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	1.7% 49kcal	1.28% 37kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	0.68% 0.66g	97g per day for Men 19-50 years
Saturated Fat	0.053% 0.017g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	0.56% 0.009g	2.38% 0.038g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.023g	0.81% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.34% 1mg	290mg per day for Men 19-50 years
Carbohydrate	9.65% 12.5g	5.8% 7.54g	130g per day for Men 19-50 years
Sugars	11.7% 8.5g	10.6% 7.7g	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	3.1% 2.25g	4.47% 3.24g	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	% 1.97g	% 3.1g	g per day for Men 19-50 years
Sucrose	% 4.3g	% 1.3g	g per day for Men 19-50 years
Fiber	5.8% 2.2g	1.58% 0.6g	38g per day for Men 19-50 years
Protein	1.63% 0.91g	0.98% 0.55g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Grapefruit juice canned	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	5.33% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	1.54% 0.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.66% 0.43mg	1.63% 0.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.22% 0.26mg	5.6% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.08% 0.079mg	2.85% 0.037mg	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	8.5% 34μg	3.5% 14μg	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	65.7% 59mg	37.4% 33.7mg	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	1% 0.15mg	1.4% 0.21mg	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	4.3% 43mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	3.56% 0.032mg	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	1.63% 0.13mg	1% 0.08mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	2.14% 9mg	420mg per day for Men 19-50 years
Manganese	1.26% 0.029mg	0.83% 0.019mg	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	3.3% 23mg	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	4.9% 166mg	4.15% 141mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.18% 0.1μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	0.73% 0.08mg	0.45% 0.05mg	11mg per day for Men 19-50 years
Water	2.32% 86g	2.46% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Grapefruit juice canned per 100 g

Compare the macro and micronutrient content in 100 g of Navel Oranges versus 100 g of Grapefruit juice canned to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Navel Oranges vs Grapefruit juice canned:

• 100 grams 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 100 grams.
• 100 grams 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 100 grams.

Comparing minerals per 100 grams for Navel Oranges vs Grapefruit juice canned:

• 100 grams 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 100 grams.
• 100 grams 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 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Navel Oranges have 1.7 times more Carbohydrate and 3.7 times more Fiber than Grapefruit juice canned.
• While 100 g 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 100 grams.
• 100 grams of Navel Oranges provide inadequate amounts of Omega 3
• 100 grams 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 100 grams.