Comparing Nutrients in 100 calories Grapefruit VS Florida Oranges

Weight per 100 calories

• Grapefruit: 313g
• Florida Oranges: 217g

Raw Florida Oranges have 1.4 times more energy per unit of mass than Raw Grapefruit, which is low in comparison to other foods. Grapefruit having low energy density.

Discover which food has more nutrients per 100 calories - Grapefruit or Florida Oranges?

Macros Ratio

	Protein	Fat	Carbs
Grapefruit	7%	3%	90%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Grapefruit	Florida Oranges	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.32% 0.31g	0.47% 0.46g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	0.98% 0.016g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	0.4% 0.067g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.4% 25.3g	19.3% 25g	130g per day for Men 19-50 years
Sugars	30% 22g	27.4% 20g	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	9.05% 3.44g	13.7% 5.2g	38g per day for Men 19-50 years
Protein	3.5% 1.97g	2.7% 1.52g	56g per day for Men 19-50 years

Vitamins

	Grapefruit	Florida Oranges	Recommended Dietary Allowance
Vitamin A	16% 144μg	2.66% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.38% 0.11mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.8% 0.063mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	5.43% 0.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.7% 0.88mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	8.53% 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	7.8% 31.3μg	9.24% 37μg	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	119% 108mg	109% 98mg	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	2.7% 0.41mg	2.6% 0.39mg	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

	Grapefruit	Florida Oranges	Recommended Dietary Allowance
Calcium	3.75% 37.5mg	9.35% 93mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	9.42% 0.085mg	0.9mg per day for Men 19-50 years
Fluoride	0.078% 3.13μg	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	3.5% 0.28mg	2.45% 0.2mg	8mg per day for Men 19-50 years
Magnesium	5.95% 25mg	5.18% 21.7mg	420mg per day for Men 19-50 years
Manganese	1.63% 0.038mg	2.27% 0.052mg	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	3.57% 25mg	3.73% 26mg	700mg per day for Men 19-50 years
Potassium	12.8% 434mg	11% 367mg	3400mg per day for Men 19-50 years
Selenium	1.7% 0.94μg	1.98% 1.1μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	1.6% 0.17mg	11mg per day for Men 19-50 years
Water	7.68% 284g	5.1% 189g	3700g per day for Men 19-50 years

Grapefruit VS Florida Oranges Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Grapefruit or Florida Oranges?

Lets compare vitamin content per 100 calories of Grapefruit vs Florida Oranges:

• 100 calories of Grapefruit have 6 times more Vitamin A and 1.6 times more Vitamin B5 than Florida Oranges.
• While 100 kcal of Raw Florida Oranges contain 1.9 times more Vitamin B1 and 1.4 times more Vitamin B2 than Raw Grapefruit.
• Both Grapefruit and Florida Oranges provide similar amounts of Vitamin B3, Vitamin B6, Vitamin B9, Vitamin C and Vitamin E per 100 calories.
• Both Raw Grapefruit as well as Raw Florida Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Grapefruit vs Florida Oranges:

• 100 calories of Grapefruit have 1.7 times more Copper, 1.4 times more Iron and 1.5 times more Water than Florida Oranges.
• While 100 kcal of Raw Florida Oranges contain 2.5 times more Calcium and 1.4 times more Manganese than Raw Grapefruit.
• Both Grapefruit and Florida Oranges contain similar levels of Magnesium, Phosphorus and Potassium per 100 calories.
• 100 calories of Grapefruit lack sufficient amounts of Manganese
• Both Raw Grapefruit as well as Raw Florida Oranges lack sufficient amounts of Selenium and Zinc in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Grapefruit have 1.3 times more Protein than Florida Oranges.
• While 100 kcal of Raw Florida Oranges contain 1.5 times more Fiber than Raw Grapefruit.
• Both Grapefruit and Florida Oranges offer comparable quantities of Energy, Carbohydrate and Sugars per 100 calories.
• Both Raw Grapefruit as well as Raw Florida Oranges provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.