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

Macros Ratio

	Protein	Fat	Carbs
White Grapefruit	7%	2%	91%
Grapefruit, sections, canned, water pack, solids and liquids	6%	2%	92%

Macro Nutrients

	White Grapefruit	Grapefruit, sections, canned, water pack, solids and liquids	Recommended Dietary Allowance
Energy	4.5% 131kcal	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	25.7% 33.4g	28% 36.3g	130g per day for Men 19-50 years
Sugars	40% 29g	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	4.9% 2.74g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	White Grapefruit	Grapefruit, sections, canned, water pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	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	6.67% 1.07mg	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	147% 132mg	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

	White 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	22% 0.2mg	29.5% 0.27mg	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	20.3% 1.63mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	2.24% 0.052mg	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	17.3% 587mg	15.4% 524mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	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	9.7% 359g	9.64% 357g	3700g per day for Men 19-50 years

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

• Raw White Grapefruit has 2.4 times more Vitamin B5, 2.2 times more Vitamin B6 and 1.5 times more Vitamin C than Grapefruit, sections, canned, water pack, solids and liquids.
• Both Raw White Grapefruit and Grapefruit, sections, canned, water pack, solids and liquids have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9 per 14 oz.
• Both Raw White Grapefruit as well as Grapefruit, sections, canned, water pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 14 oz.

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

• Raw White Grapefruit has 1.6 times more Selenium than Grapefruit, sections, canned, water pack, solids and liquids.
• While Grapefruit, sections, canned, water pack, solids and liquids contain 1.3 times more Copper and 6.8 times more Iron than Raw White Grapefruit.
• Both Raw White Grapefruit and Grapefruit, sections, canned, water pack, solids and liquids have similar amounts of Calcium, Magnesium, Phosphorus, Potassium and Water per 14 oz.
• Both Raw White Grapefruit as well as Grapefruit, sections, canned, water pack, solids and liquids have insufficient amounts of Manganese and Zinc in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw White Grapefruit has 2.8 times more Fiber than Grapefruit, sections, canned, water pack, solids and liquids.
• Both Raw White Grapefruit and Grapefruit, sections, canned, water pack, solids and liquids have similar amounts of Energy, Carbohydrate, Sugars and Protein per 14 oz.
• Both Raw White Grapefruit as well as Grapefruit, sections, canned, water pack, solids and liquids have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.