Comparing Nutrients in 100 calories Pummelo VS Valencia Oranges

Weight per 100 calories

• Pummelo: 263g
• Valencia Oranges: 204g

Raw Valencia Oranges have 1.3 times more energy per unit of mass than Raw Pummelo, which is low in comparison to other foods. Pummelo having low energy density.

Which food has more nutrients per 100 calories - Pummelo or Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
Pummelo	7%	1%	92%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Pummelo	Valencia Oranges	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.11% 0.11g	0.63% 0.61g	97g per day for Men 19-50 years
Saturated Fat	NA	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	NA	2.04% 0.033g	1.6g per day for Men 19-50 years
Omega 6	NA	0.53% 0.09g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.5% 25.3g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	NA	NA	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	6.93% 2.63g	13.4% 5.1g	38g per day for Men 19-50 years
Protein	3.57% 2g	3.8% 2.12g	56g per day for Men 19-50 years

Vitamins

	Pummelo	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.72% 24.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.46% 0.089mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.47% 0.071mg	6.28% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.6% 0.58mg	3.5% 0.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.3% 0.095mg	9.9% 0.13mg	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	NA	20% 79.6μg	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	178% 161mg	110% 99mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pummelo	Valencia Oranges	Recommended Dietary Allowance
Calcium	1.05% 10.5mg	8.16% 81.6mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	8.4% 0.076mg	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	3.6% 0.29mg	2.3% 0.18mg	8mg per day for Men 19-50 years
Magnesium	3.76% 15.8mg	4.86% 20.4mg	420mg per day for Men 19-50 years
Manganese	1.95% 0.045mg	2.04% 0.047mg	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	6.4% 44.7mg	4.96% 34.7mg	700mg per day for Men 19-50 years
Potassium	16.7% 568mg	10.7% 365mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.18% 2.63mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	1.9% 0.21mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	6.34% 234g	4.76% 176g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Pummelo vs Valencia Oranges:

• Raw Pummelo has 1.6 times more Vitamin C than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A, 2 times more Vitamin B1 and 1.4 times more Vitamin B6 than Raw Pummelo.
• Both Raw Pummelo and Raw Valencia Oranges have similar amounts of Vitamin B2 and Vitamin B3 per 100 kcal.
• Both Raw Pummelo as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 in 100 kcal.

Comparing minerals per 100 calories for Pummelo vs Valencia Oranges:

• Raw Pummelo has 1.7 times more Copper, 1.6 times more Iron, 1.3 times more Phosphorus, 1.6 times more Potassium, 1.7 times more Zinc and 1.3 times more Water than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 7.8 times more Calcium and 1.3 times more Magnesium than Raw Pummelo.
• Both Raw Pummelo and Raw Valencia Oranges have similar amounts of Manganese per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Valencia Oranges contain 1.9 times more Fiber than Raw Pummelo.
• Both Raw Pummelo and Raw Valencia Oranges have similar amounts of Energy, Carbohydrate and Protein per 100 kcal.
• Both Raw Pummelo as well as Raw Valencia Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.