Comparing Nutrients in 14 ounces Pummelo VS 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	5.2% 151kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	NA	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	NA	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	NA	1.03% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.4% 38g	36.3% 47g	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	10.4% 3.97g	26% 9.92g	38g per day for Men 19-50 years
Protein	5.4% 3g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Pummelo	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.24% 0.11mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.46% 0.87mg	6.8% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	19.2% 0.25mg	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	38.7% 155μg	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	269% 242mg	214% 192mg	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	1.6% 16mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	16.3% 0.15mg	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	5.46% 0.44mg	4.47% 0.36mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	2.93% 0.067mg	3.97% 0.091mg	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	9.64% 67.5mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	25.2% 857mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	9.56% 354g	9.26% 343g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Pummelo vs Valencia Oranges:

• Raw Pummelo has 1.3 times more Vitamin C than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A, 2.6 times more Vitamin B1, 1.5 times more Vitamin B2 and 1.8 times more Vitamin B6 than Raw Pummelo.
• Both Raw Pummelo and Raw Valencia Oranges have similar amounts of Vitamin B3 per 14 oz.
• Both Raw Pummelo as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Pummelo vs Valencia Oranges:

• Raw Pummelo has 1.3 times more Copper, 1.2 times more Iron and 1.2 times more Potassium than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 10 times more Calcium, 1.7 times more Magnesium and 1.4 times more Manganese than Raw Pummelo.
• Both Raw Pummelo and Raw Valencia Oranges have similar amounts of Phosphorus and Water per 14 oz.
• Both Raw Pummelo as well as Raw Valencia Oranges have insufficient amounts of Zinc in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Valencia Oranges contain 1.3 times more Energy, 2.5 times more Fiber and 1.4 times more Protein than Raw Pummelo.
• Both Raw Pummelo and Raw Valencia Oranges have similar amounts of Carbohydrate per 14 oz.
• Both Raw Pummelo as well as Raw Valencia Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.