Comparing Nutrients in 14 ounces White Grapefruit VS Pink Grapefruit

Macros Ratio

	Protein	Fat	Carbs
White Grapefruit	7%	2%	91%
Pink Grapefruit	7%	3%	90%

Macro Nutrients

	White Grapefruit	Pink Grapefruit	Recommended Dietary Allowance
Energy	4.5% 131kcal	5.75% 167kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.26% 0.083g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.075g	0.68% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.7% 33.4g	32.5% 42.3g	130g per day for Men 19-50 years
Sugars	40% 29g	37.7% 27.3g	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	9.7% 7.03g	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	% 6.4g	g per day for Men 19-50 years
Sucrose	NA	% 14g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	4.9% 2.74g	5.46% 3.06g	56g per day for Men 19-50 years

Vitamins

	White Grapefruit	Pink Grapefruit	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	25.6% 230μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	14.2% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.67% 1.07mg	5.06% 0.81mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.5% 1.12mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	16% 0.21mg	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	13% 51.6μg	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	147% 132mg	138% 124mg	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	3.44% 0.52mg	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

	White Grapefruit	Pink Grapefruit	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	14% 0.13mg	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	2.98% 0.24mg	3.97% 0.32mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	2.24% 0.052mg	3.8% 0.087mg	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	10.2% 71.4mg	700mg per day for Men 19-50 years
Potassium	17.3% 587mg	15.8% 536mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	9.7% 359g	9.45% 350g	3700g per day for Men 19-50 years

Nutrient Comparison: White Grapefruit VS Pink Grapefruit per 14 oz

Compare the macro and micronutrient content in 14 oz of White Grapefruit versus 14 oz of Pink Grapefruit to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of White Grapefruit vs Pink Grapefruit:

• 14 oz of Raw Pink and Red Grapefruit contain 29 times more Vitamin A, 1.6 times more Vitamin B2 and 1.3 times more Vitamin B9 than Raw White Grapefruit.
• Both White Grapefruit and Pink Grapefruit provide similar amounts of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin C per 14 ounces.
• 14 ounces of White Grapefruit have insufficient amounts of Vitamin A and Vitamin B2
• Both Raw White Grapefruit as well as Raw Pink and Red Grapefruit have insufficient amounts of Vitamin B3, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for White Grapefruit vs Pink Grapefruit:

• 14 ounces of White Grapefruit have 1.6 times more Copper and 14 times more Selenium than Pink Grapefruit.
• While 14 oz of Raw Pink and Red Grapefruit contain 1.8 times more Calcium and 2.3 times more Phosphorus than Raw White Grapefruit.
• Both White Grapefruit and Pink Grapefruit contain similar levels of Magnesium, Potassium and Water per 14 ounces.
• 14 ounces of White Grapefruit lack sufficient amounts of Calcium and Phosphorus
• 14 ounces of Pink Grapefruit lack sufficient amounts of Selenium
• Both Raw White Grapefruit as well as Raw Pink and Red Grapefruit lack sufficient amounts of Iron, Manganese and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Raw Pink and Red Grapefruit contain 1.3 times more Carbohydrate and 1.5 times more Fiber than Raw White Grapefruit.
• Both White Grapefruit and Pink Grapefruit offer comparable quantities of Sugars per 14 ounces.
• Both Raw White Grapefruit as well as Raw Pink and Red Grapefruit provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in 14 ounces.