Comparing Nutrients in 100 calories OrangesVS Orange-grapefruit juice, canned or bottled, unsweetened

Weight per 100 calories

Oranges

213g

Orange-grapefruit juice, canned or bottled, unsweetened

233g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 100 calories - Oranges or Orange-grapefruit juice, canned or bottled, unsweetened?

Macros Ratio

Protein Fat Carbs

Oranges

91%

Orange-grapefruit juice, canned or bottled, unsweetened

93%

100 kcal ▼

Macro Nutrients

Orangesvs Orange-grapefruit juice, canned or bottled, unsweetened

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.26%0.26g

Fat

0.24%0.23g

0.26 gvs0.23 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.1%0.032g

Saturated Fat

0.08%0.026g

0.032 gvs0.026 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.93%0.015g

Omega 3

0.73%0.012g

0.015 gvs0.012 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.23%0.038g

Omega 6

0.19%0.033g

0.038 gvs0.033 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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19.2%25g

Carbohydrate

18.4%24g

25 gvs24 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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27.4%20g

Sugars

32.7%23.7g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

20 gvs23.7 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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13.4%5.1g

Fiber

0.61%0.23g

5.1 gvs0.23 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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3.57%2g

Protein

2.5%1.4g

2 gvs1.4 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Orangesvs Orange-grapefruit juice, canned or bottled, unsweetened

2.6%23.4μg

Vitamin A

1.55%14μg

RAE, retinol activity equivalents

23.4 μgvs14 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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15.4%0.19mg

Vitamin B1

11%0.13mg

Thiamine

0.19 mgvs0.13 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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6.55%0.085mg

Vitamin B2

5.37%0.07mg

Riboflavin

0.085 mgvs0.07 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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3.75%0.6mg

Vitamin B3

4.9%0.78mg

Niacin, nicotinic acid, niacinamide

0.6 mgvs0.78 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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10.6%0.53mg

Vitamin B5

6.5%0.33mg

Pantothenic acid

0.53 mgvs0.33 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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9.8%0.13mg

Vitamin B6

4.1%0.053mg

Pyridoxine

0.13 mgvs0.053 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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16%64μg

Vitamin B9

8.14%32.6μg

Folates and Folic Acid

64 μgvs32.6 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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126%113mg

Vitamin C

75%67.7mg

Ascorbic acid

113 mgvs67.7 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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2.55%0.38mg

Vitamin E

2.17%0.33mg

Tocopherols and Tocotrienols

0.38 mgvs0.33 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg

Vitamin K

0.19%0.23μg

Phytomenadione or phylloquinone

0 μgvs0.23 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Orangesvs Orange-grapefruit juice, canned or bottled, unsweetened

8.5%85mg

Calcium

1.86%18.6mg

85 mgvs18.6 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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10.6%0.096mg

Copper

19.6%0.18mg

0.096 mgvs0.18 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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2.66%0.21mg

Iron

13.4%1.07mg

0.21 mgvs1.07 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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5.07%21.3mg

Magnesium

5.54%23.3mg

21.3 mgvs23.3 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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2.3%0.053mg

Manganese

1.7%0.04mg

0.053 mgvs0.04 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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4.26%29.8mg

Phosphorus

4.65%32.6mg

29.8 mgvs32.6 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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11.3%385mg

Potassium

11%367mg

385 mgvs367 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.93%1.06μg

Selenium

0.42%0.23μg

1.06 μgvs0.23 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0%0mg

Sodium

0.47%6.98mg

0 mgvs6.98 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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1.35%0.15mg

Zinc

1.48%0.16mg

0.15 mgvs0.16 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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5%185g

Water

5.57%206g

185 gvs206 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Oranges vs Orange-grapefruit juice, canned or bottled, unsweetened:

Raw Oranges have 1.7 times more Vitamin A, 1.4 times more Vitamin B1, 1.2 times more Vitamin B2, 1.6 times more Vitamin B5, 2.4 times more Vitamin B6, 2 times more Vitamin B9 and 1.7 times more Vitamin C than Orange-grapefruit juice, canned or bottled, unsweetened.
While Orange-grapefruit juice, canned or bottled, unsweetened contains 1.3 times more Vitamin B3 than Raw Oranges.
Both Raw Oranges and Orange-grapefruit juice, canned or bottled, unsweetened have similar amounts of Vitamin E per 100 kcal.
Both Raw Oranges as well as Orange-grapefruit juice, canned or bottled, unsweetened have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Oranges vs Orange-grapefruit juice, canned or bottled, unsweetened:

Raw Oranges have 4.6 times more Calcium, 1.3 times more Manganese and 4.6 times more Selenium than Orange-grapefruit juice, canned or bottled, unsweetened.
While Orange-grapefruit juice, canned or bottled, unsweetened contains 1.8 times more Copper and 5 times more Iron than Raw Oranges.
Both Raw Oranges and Orange-grapefruit juice, canned or bottled, unsweetened have similar amounts of Magnesium, Phosphorus, Potassium, Zinc and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Raw Oranges have 22 times more Fiber and 1.4 times more Protein than Orange-grapefruit juice, canned or bottled, unsweetened.
Both Raw Oranges and Orange-grapefruit juice, canned or bottled, unsweetened have similar amounts of Energy, Carbohydrate and Sugars per 100 kcal.
Both Raw Oranges as well as Orange-grapefruit juice, canned or bottled, unsweetened have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

OrangesVS Valencia OrangesOrange-grapefruit juice, canned or bottled, unsweetenedVS Valencia OrangesOrangesVS TangerinesOrange-grapefruit juice, canned or bottled, unsweetenedVS Tangerines

Compare Foods

Comparing Nutrients in 100 calories OrangesVS Orange-grapefruit juice, canned or bottled, unsweetened

Weight per 100 calories

Which food has more nutrients per 100 calories - Oranges or Orange-grapefruit juice, canned or bottled, unsweetened?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: