Comparing Nutrients in 1 kilogram Navel Oranges VS Pink Grapefruit

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Pink Grapefruit	7%	3%	90%

Macro Nutrients

	Navel Oranges	Pink Grapefruit	Recommended Dietary Allowance
Energy	17% 490kcal	14.5% 420kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.66% 0.21g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	5% 0.08g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	82% 107g	130g per day for Men 19-50 years
Sugars	117% 85g	95% 69g	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	31% 22.5g	24.4% 17.7g	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	% 19.7g	% 16g	g per day for Men 19-50 years
Sucrose	% 42.8g	% 35g	g per day for Men 19-50 years
Fiber	58% 22g	42% 16g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	13.8% 7.7g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Pink Grapefruit	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	64.4% 580μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	12.8% 2.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	52.4% 2.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	40.8% 0.53mg	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	85% 340μg	32.5% 130μg	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	657% 591mg	347% 312mg	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	10% 1.5mg	8.67% 1.3mg	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

	Navel Oranges	Pink Grapefruit	Recommended Dietary Allowance
Calcium	43% 430mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	35.6% 0.32mg	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	16.3% 1.3mg	10% 0.8mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	9.57% 0.22mg	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	33% 230mg	25.7% 180mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	39.7% 1350mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	23.2% 860g	24% 881g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Pink Grapefruit per 1 kg

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

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

• 1 kilogram of Navel Oranges has 1.6 times more Vitamin B1, 1.6 times more Vitamin B2, 2.1 times more Vitamin B3, 1.5 times more Vitamin B6, 2.6 times more Vitamin B9 and 1.9 times more Vitamin C than Pink Grapefruit.
• While 1 kg of Raw Pink and Red Grapefruit contains 4.8 times more Vitamin A than Raw Navel Oranges.
• Both Navel Oranges and Pink Grapefruit provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Navel Oranges have insufficient amounts of Vitamin A
• 1 kilogram of Pink Grapefruit have insufficient amounts of Vitamin B3
• Both Raw Navel Oranges as well as Raw Pink and Red Grapefruit have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Navel Oranges vs Pink Grapefruit:

• 1 kilogram of Navel Oranges has 2 times more Calcium, 1.2 times more Copper, 1.2 times more Magnesium, 1.3 times more Phosphorus and 1.2 times more Potassium than Pink Grapefruit.
• Both Navel Oranges and Pink Grapefruit contain similar levels of Water per one kilogram.
• Both Raw Navel Oranges as well as Raw Pink and Red Grapefruit lack sufficient amounts of Iron, Manganese, Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Navel Oranges has 1.2 times more Sugars, 1.3 times more Fructose and 1.4 times more Fiber than Pink Grapefruit.
• Both Navel Oranges and Pink Grapefruit offer comparable quantities of Carbohydrate per one kilogram.
• Both Raw Navel Oranges as well as Raw Pink and Red Grapefruit provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one kilogram.