Comparing Nutrients in 1 pound White Grapefruit VS Pink Grapefruit

Macros Ratio

	Protein	Fat	Carbs
White Grapefruit	7%	2%	91%
Pink Grapefruit	7%	3%	90%

Macro Nutrients

	White Grapefruit	Pink Grapefruit	Recommended Dietary Allowance
Energy	5.16% 150kcal	6.57% 191kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.3% 0.095g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	2.27% 0.036g	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	37% 48.4g	130g per day for Men 19-50 years
Sugars	45.7% 33g	43% 31.3g	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	11% 8.03g	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	% 7.3g	g per day for Men 19-50 years
Sucrose	NA	% 16g	g per day for Men 19-50 years
Fiber	13% 5g	19% 7.26g	38g per day for Men 19-50 years
Protein	5.6% 3.13g	6.24% 3.5g	56g per day for Men 19-50 years

Vitamins

	White Grapefruit	Pink Grapefruit	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	29.2% 263μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	16.3% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.63% 1.22mg	5.8% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.7% 1.3mg	23.8% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	18.5% 0.24mg	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	14.7% 59μg	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	157% 142mg	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	3.93% 0.59mg	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

	White Grapefruit	Pink Grapefruit	Recommended Dietary Allowance
Calcium	5.44% 54.4mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	16% 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	3.4% 0.27mg	4.54% 0.36mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	2.56% 0.059mg	4.34% 0.1mg	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	11.7% 81.6mg	700mg per day for Men 19-50 years
Potassium	19.7% 671mg	18% 612mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	11% 410g	10.8% 399g	3700g per day for Men 19-50 years

Nutrient Comparison: White Grapefruit VS Pink Grapefruit per 1 lb

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

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

• 1 lb of Raw Pink and Red Grapefruit contains 29 times more Vitamin A, 1.6 times more Vitamin B2 and 1.3 times more Vitamin B9 than Raw White Grapefruit.
• Both White Grapefruit and Pink Grapefruit provide similar amounts of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin C per one pound.
• 1 pound of White Grapefruit have insufficient amounts of Vitamin A and Vitamin B2
• Both Raw White Grapefruit as well as Raw Pink and Red Grapefruit have insufficient amounts of Vitamin B3, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one pound.

Comparing minerals per 1 pound for White Grapefruit vs Pink Grapefruit:

• 1 pound of White Grapefruit has 1.6 times more Copper and 14 times more Selenium than Pink Grapefruit.
• While 1 lb of Raw Pink and Red Grapefruit contains 1.8 times more Calcium and 2.3 times more Phosphorus than Raw White Grapefruit.
• Both White Grapefruit and Pink Grapefruit contain similar levels of Magnesium, Potassium and Water per one pound.
• 1 pound of White Grapefruit lack sufficient amounts of Calcium and Phosphorus
• 1 pound of Pink Grapefruit lack sufficient amounts of Selenium
• Both Raw White Grapefruit as well as Raw Pink and Red Grapefruit lack sufficient amounts of Iron, Manganese and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Pink and Red Grapefruit contains 1.3 times more Carbohydrate and 1.5 times more Fiber than Raw White Grapefruit.
• Both White Grapefruit and Pink Grapefruit offer comparable quantities of Sugars per one pound.
• Both Raw White Grapefruit as well as Raw Pink and Red Grapefruit provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one pound.