Comparing Nutrients in 1 pound White Grapefruit VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
White Grapefruit	7%	2%	91%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	White Grapefruit	Broccoli Raab	Recommended Dietary Allowance
Energy	5.16% 150kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	53.6% 0.86g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.086g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.3% 38g	9.94% 13g	130g per day for Men 19-50 years
Sugars	45.7% 33g	2.38% 1.72g	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	1.06% 0.77g	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	% 0.45g	g per day for Men 19-50 years
Sucrose	NA	% 0.5g	g per day for Men 19-50 years
Fiber	13% 5g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	5.6% 3.13g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	White Grapefruit	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	66% 594μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.63% 1.22mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.7% 1.3mg	29.2% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	59.7% 0.78mg	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	11.3% 45.4μg	94% 376μg	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	168% 151mg	102% 92mg	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	3.93% 0.59mg	49% 7.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Grapefruit	Broccoli Raab	Recommended Dietary Allowance
Calcium	5.44% 54.4mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	21% 0.19mg	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	3.4% 0.27mg	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	2.56% 0.059mg	78% 1.8mg	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	5.2% 36.3mg	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	19.7% 671mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	11% 410g	11.3% 420g	3700g per day for Men 19-50 years

Nutrient Comparison: White Grapefruit VS Broccoli Raab per 1 lb

Compare the macro and micronutrient content in 1 lb of White Grapefruit versus 1 lb of Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of White Grapefruit vs Broccoli Raab:

• 1 pound of White Grapefruit has 1.6 times more Vitamin C than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 65.5 times more Vitamin A, 4.4 times more Vitamin B1, 6.5 times more Vitamin B2, 4.5 times more Vitamin B3, 4 times more Vitamin B6, 8.3 times more Vitamin B9, 12.5 times more Vitamin E and more Vitamin K than Raw White Grapefruit.
• Both White Grapefruit and Broccoli Raab provide similar amounts of Vitamin B5 per one pound.
• 1 pound of White Grapefruit have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• Both Raw White Grapefruit as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for White Grapefruit vs Broccoli Raab:

• 1 pound of White Grapefruit has 1.4 times more Selenium than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 9 times more Calcium, 35.7 times more Iron, 2.4 times more Magnesium, 30.4 times more Manganese, 9.1 times more Phosphorus, 1.3 times more Potassium, more Sodium and 11 times more Zinc than Raw White Grapefruit.
• Both White Grapefruit and Broccoli Raab contain similar levels of Copper and Water per one pound.
• 1 pound of White Grapefruit lack sufficient amounts of Calcium, Iron, Manganese, Phosphorus and Zinc
• 1 pound of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of White Grapefruit has 3 times more Carbohydrate and 19.2 times more Sugars than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 37.8 times more Omega 3, 2.5 times more Fiber and 4.6 times more Protein than Raw White Grapefruit.
• 1 pound of White Grapefruit provide inadequate amounts of Omega 3 and Protein
• Both Raw White Grapefruit as well as Raw Broccoli Raab provide inadequate amounts of Energy and Omega 6 in one pound.