Comparing Nutrients in 14 ounces Grapefruit VS Grapefruit, sections, canned, water pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Grapefruit	7%	3%	90%
Grapefruit, sections, canned, water pack, solids and liquids	6%	2%	92%

Macro Nutrients

	Grapefruit	Grapefruit, sections, canned, water pack, solids and liquids	Recommended Dietary Allowance
Energy	4.38% 127kcal	4.93% 143kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.075g	0.44% 0.075g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.7% 32g	28% 36.3g	130g per day for Men 19-50 years
Sugars	38.2% 27.7g	48% 34.7g	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	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	11.5% 4.37g	4.18% 1.6g	38g per day for Men 19-50 years
Protein	4.47% 2.5g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Grapefruit	Grapefruit, sections, canned, water pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	20.3% 183μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	6.4% 0.083mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	6.18% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.5% 1.12mg	9.53% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	6.1% 0.079mg	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	9.92% 39.7μg	8.93% 35.7μg	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	152% 137mg	96% 86.5mg	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	3.44% 0.52mg	2.4% 0.36mg	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	Grapefruit, sections, canned, water pack, solids and liquids	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	20.7% 0.19mg	29.5% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	0.099% 3.97μg	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	4.47% 0.36mg	20.3% 1.63mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	2.07% 0.048mg	1.2% 0.028mg	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	4.54% 31.8mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	15.4% 524mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	9.75% 361g	9.64% 357g	3700g per day for Men 19-50 years

Nutrient Comparison: Grapefruit VS Grapefruit, sections, canned, water pack, solids and liquids per 14 oz

Compare the macro and micronutrient content in 14 oz of Grapefruit versus 14 oz of Grapefruit, sections, canned, water pack, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Grapefruit vs Grapefruit, sections, canned, water pack, solids and liquids:

• 14 ounces of Grapefruit have more Vitamin A, 2.4 times more Vitamin B5, 2.1 times more Vitamin B6 and 1.6 times more Vitamin C than Grapefruit, sections, canned, water pack, solids and liquids.
• Both Grapefruit and Grapefruit, sections, canned, water pack, solids and liquids provide similar amounts of Vitamin B1 and Vitamin B9 per 14 ounces.
• 14 ounces of Grapefruit, sections, canned, water pack, solids and liquids have insufficient amounts of Vitamin A and Vitamin B6
• Both Raw Grapefruit as well as Grapefruit, sections, canned, water pack, solids and liquids have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Grapefruit vs Grapefruit, sections, canned, water pack, solids and liquids:

• 14 oz of Grapefruit, sections, canned, water pack, solids and liquids contain 1.4 times more Copper and 4.6 times more Iron than Raw Grapefruit.
• Both Grapefruit and Grapefruit, sections, canned, water pack, solids and liquids contain similar levels of Potassium and Water per 14 ounces.
• 14 ounces of Grapefruit lack sufficient amounts of Iron and Magnesium
• Both Raw Grapefruit as well as Grapefruit, sections, canned, water pack, solids and liquids lack sufficient amounts of Calcium, Manganese, Phosphorus, Selenium and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Grapefruit have 2.8 times more Fiber than Grapefruit, sections, canned, water pack, solids and liquids.
• While 14 oz of Grapefruit, sections, canned, water pack, solids and liquids contain 1.3 times more Sugars than Raw Grapefruit.
• Both Grapefruit and Grapefruit, sections, canned, water pack, solids and liquids offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Grapefruit, sections, canned, water pack, solids and liquids provide inadequate amounts of Fiber
• Both Raw Grapefruit as well as Grapefruit, sections, canned, water pack, solids and liquids provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in 14 ounces.