Comparing Nutrients in 1 pound White Grapefruit VS Grapefruit, sections, canned, water pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
White Grapefruit	7%	2%	91%
Grapefruit, sections, canned, water pack, solids and liquids	6%	2%	92%

Macro Nutrients

	White Grapefruit	Grapefruit, sections, canned, water pack, solids and liquids	Recommended Dietary Allowance
Energy	5.16% 150kcal	5.63% 163kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.086g	0.51% 0.086g	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	32% 41.5g	130g per day for Men 19-50 years
Sugars	45.7% 33g	54.7% 39.7g	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	13% 5g	4.77% 1.8g	38g per day for Men 19-50 years
Protein	5.6% 3.13g	4.7% 2.63g	56g per day for Men 19-50 years

Vitamins

	White Grapefruit	Grapefruit, sections, canned, water pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	14.7% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.63% 1.22mg	7.06% 1.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.7% 1.3mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	6.98% 0.091mg	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	10.2% 41μg	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	110% 99mg	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	2.72% 0.41mg	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	Grapefruit, sections, canned, water pack, solids and liquids	Recommended Dietary Allowance
Calcium	5.44% 54.4mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	33.8% 0.3mg	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	23.2% 1.86mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	2.56% 0.059mg	1.4% 0.032mg	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	6.48% 45.4mg	700mg per day for Men 19-50 years
Potassium	19.7% 671mg	17.6% 599mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	3.7% 0.41mg	11mg per day for Men 19-50 years
Water	11% 410g	11% 408g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of White Grapefruit vs Grapefruit, sections, canned, water pack, solids and liquids:

• Raw White Grapefruit has 2.4 times more Vitamin B5, 2.2 times more Vitamin B6 and 1.5 times more Vitamin C than Grapefruit, sections, canned, water pack, solids and liquids.
• Both Raw White Grapefruit and Grapefruit, sections, canned, water pack, solids and liquids have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9 per 1 lb.
• Both Raw White Grapefruit as well as Grapefruit, sections, canned, water pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 1 lb.

Comparing minerals per 1 pound for White Grapefruit vs Grapefruit, sections, canned, water pack, solids and liquids:

• Raw White Grapefruit has 1.6 times more Selenium than Grapefruit, sections, canned, water pack, solids and liquids.
• While Grapefruit, sections, canned, water pack, solids and liquids contain 1.3 times more Copper and 6.8 times more Iron than Raw White Grapefruit.
• Both Raw White Grapefruit and Grapefruit, sections, canned, water pack, solids and liquids have similar amounts of Calcium, Magnesium, Phosphorus, Potassium and Water per 1 lb.
• Both Raw White Grapefruit as well as Grapefruit, sections, canned, water pack, solids and liquids have insufficient amounts of Manganese and Zinc in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw White Grapefruit has 2.8 times more Fiber than Grapefruit, sections, canned, water pack, solids and liquids.
• Both Raw White Grapefruit and Grapefruit, sections, canned, water pack, solids and liquids have similar amounts of Energy, Carbohydrate, Sugars and Protein per 1 lb.
• Both Raw White Grapefruit as well as Grapefruit, sections, canned, water pack, solids and liquids have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.