Comparing Nutrients in 1 kilogram Grapefruit VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Grapefruit	7%	3%	90%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Grapefruit	Florida Oranges	Recommended Dietary Allowance
Energy	11% 320kcal	16% 460kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62% 80.8g	88.8% 115g	130g per day for Men 19-50 years
Sugars	96% 69.8g	126% 91g	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	29% 11g	63% 24g	38g per day for Men 19-50 years
Protein	11.3% 6.3g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Grapefruit	Florida Oranges	Recommended Dietary Allowance
Vitamin A	51% 460μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.6% 2.5mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56.6% 2.83mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.3% 0.42mg	39.2% 0.51mg	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	25% 100μg	42.5% 170μg	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	382% 344mg	500% 450mg	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	8.67% 1.3mg	12% 1.8mg	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	Florida Oranges	Recommended Dietary Allowance
Calcium	12% 120mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	52.2% 0.47mg	43.3% 0.39mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 10μg	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	11.3% 0.9mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	5.2% 0.12mg	10.4% 0.24mg	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	11.4% 80mg	17% 120mg	700mg per day for Men 19-50 years
Potassium	41% 1390mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	24.6% 909g	23.6% 871g	3700g per day for Men 19-50 years

Nutrient Comparison: Grapefruit VS Florida Oranges per 1 kg

Compare the macro and micronutrient content in 1 kg of Grapefruit versus 1 kg of Florida Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Grapefruit vs Florida Oranges:

• 1 kilogram of Grapefruit has 4.2 times more Vitamin A than Florida Oranges.
• While 1 kg of Raw Florida Oranges contains 2.8 times more Vitamin B1, 2 times more Vitamin B2, 1.6 times more Vitamin B3, 1.7 times more Vitamin B9 and 1.3 times more Vitamin C than Raw Grapefruit.
• Both Grapefruit and Florida Oranges provide similar amounts of Vitamin B5 and Vitamin B6 per one kilogram.
• 1 kilogram of Grapefruit have insufficient amounts of Vitamin B2 and Vitamin B3
• 1 kilogram of Florida Oranges have insufficient amounts of Vitamin A
• Both Raw Grapefruit as well as Raw Florida Oranges have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Grapefruit vs Florida Oranges:

• 1 kilogram of Grapefruit has 1.2 times more Copper than Florida Oranges.
• While 1 kg of Raw Florida Oranges contains 3.6 times more Calcium than Raw Grapefruit.
• Both Grapefruit and Florida Oranges contain similar levels of Potassium and Water per one kilogram.
• 1 kilogram of Grapefruit lack sufficient amounts of Calcium and Magnesium
• Both Raw Grapefruit as well as Raw Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Florida Oranges contains 1.4 times more Carbohydrate, 1.3 times more Sugars and 2.2 times more Fiber than Raw Grapefruit.
• Both Raw Grapefruit as well as Raw Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one kilogram.