Comparing Nutrients in 1 kilogram Navel Oranges VS Grapefruit, sections, canned, juice pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Grapefruit, sections, canned, juice pack, solids and liquids	7%	2%	91%

Macro Nutrients

	Navel Oranges	Grapefruit, sections, canned, juice pack, solids and liquids	Recommended Dietary Allowance
Energy	17% 490kcal	12.8% 370kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	71% 92g	130g per day for Men 19-50 years
Sugars	117% 85g	121% 88g	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	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	% 19.7g	NA	g per day for Men 19-50 years
Sucrose	% 42.8g	NA	g per day for Men 19-50 years
Fiber	58% 22g	10.5% 4g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Grapefruit, sections, canned, juice pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	15.4% 0.2mg	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	22.5% 90μg	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	377% 339mg	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	6% 0.9mg	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	Grapefruit, sections, canned, juice pack, solids and liquids	Recommended Dietary Allowance
Calcium	43% 430mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	41% 0.37mg	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	26.3% 2.1mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	3.04% 0.07mg	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	17% 120mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	23.2% 860g	24.2% 897g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Grapefruit, sections, canned, juice pack, solids and liquids per 1 kg

Compare the macro and micronutrient content in 1 kg of Navel Oranges versus 1 kg of Grapefruit, sections, canned, juice pack, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Navel Oranges vs Grapefruit, sections, canned, juice pack, solids and liquids:

• 1 kilogram of Navel Oranges has 2.3 times more Vitamin B1, 2.8 times more Vitamin B2, 1.7 times more Vitamin B3, 2.2 times more Vitamin B5, 4 times more Vitamin B6, 3.8 times more Vitamin B9 and 1.7 times more Vitamin C than Grapefruit, sections, canned, juice pack, solids and liquids.
• 1 kilogram of Grapefruit, sections, canned, juice pack, solids and liquids have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B6
• Both Raw Navel Oranges as well as Grapefruit, sections, canned, juice pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Navel Oranges vs Grapefruit, sections, canned, juice pack, solids and liquids:

• 1 kilogram of Navel Oranges has 2.9 times more Calcium and 1.9 times more Phosphorus than Grapefruit, sections, canned, juice pack, solids and liquids.
• While 1 kg of Grapefruit, sections, canned, juice pack, solids and liquids contains 1.6 times more Iron than Raw Navel Oranges.
• Both Navel Oranges and Grapefruit, sections, canned, juice pack, solids and liquids contain similar levels of Copper, Magnesium, Potassium and Water per one kilogram.
• 1 kilogram of Navel Oranges lack sufficient amounts of Iron
• 1 kilogram of Grapefruit, sections, canned, juice pack, solids and liquids lack sufficient amounts of Calcium and Phosphorus
• Both Raw Navel Oranges as well as Grapefruit, sections, canned, juice pack, solids and liquids lack sufficient amounts of Manganese, Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Navel Oranges has 1.4 times more Carbohydrate and 5.5 times more Fiber than Grapefruit, sections, canned, juice pack, solids and liquids.
• Both Navel Oranges and Grapefruit, sections, canned, juice pack, solids and liquids offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Grapefruit, sections, canned, juice pack, solids and liquids provide inadequate amounts of Fiber
• Both Raw Navel Oranges as well as Grapefruit, sections, canned, juice pack, solids and liquids provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one kilogram.