Comparing Nutrients in 1 pound Grapefruit, sections, canned, light syrup pack, solids and liquids VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Grapefruit, sections, canned, light syrup pack, solids and liquids	3%	1%	96%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Grapefruit, sections, canned, light syrup pack, solids and liquids	Navel Oranges	Recommended Dietary Allowance
Energy	9.4% 272kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	2.55% 0.041g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.086g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70g	43.8% 57g	130g per day for Men 19-50 years
Sugars	94% 68.2g	53% 38.6g	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	14% 10.2g	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	% 8.94g	g per day for Men 19-50 years
Sucrose	NA	% 19.4g	g per day for Men 19-50 years
Fiber	4.77% 1.8g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	4.54% 2.54g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Grapefruit, sections, canned, light syrup pack, solids and liquids	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	25.7% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.9% 1.1mg	12% 1.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	23.7% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.98% 0.091mg	27.6% 0.36mg	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	10.2% 41μg	38.6% 154μg	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	107% 97mg	298% 268mg	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	2.72% 0.41mg	4.54% 0.68mg	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

	Grapefruit, sections, canned, light syrup pack, solids and liquids	Navel Oranges	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	33.3% 0.3mg	19.7% 0.18mg	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	22.7% 1.8mg	7.37% 0.59mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.032mg	5.7% 0.13mg	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	6.48% 45.4mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	17.2% 585mg	22% 753mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	10.2% 379g	10.5% 390g	3700g per day for Men 19-50 years

Nutrient Comparison: Grapefruit, sections, canned, light syrup pack, solids and liquids VS Navel Oranges per 1 lb

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

Lets compare vitamin content per 1 pound of Grapefruit, sections, canned, light syrup pack, solids and liquids vs Navel Oranges:

• 1 lb of Raw Navel Oranges contains 1.8 times more Vitamin B1, 2.6 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 2.8 times more Vitamin C than Grapefruit, sections, canned, light syrup pack, solids and liquids.
• 1 pound of Grapefruit, sections, canned, light syrup pack, solids and liquids have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B6
• Both Grapefruit, sections, canned, light syrup pack, solids and liquids as well as Raw Navel Oranges have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one pound.

Comparing minerals per 1 pound for Grapefruit, sections, canned, light syrup pack, solids and liquids vs Navel Oranges:

• 1 pound of Grapefruit, sections, canned, light syrup pack, solids and liquids has 1.7 times more Copper and 3.1 times more Iron than Navel Oranges.
• While 1 lb of Raw Navel Oranges contains 3.1 times more Calcium, 2.3 times more Phosphorus and 1.3 times more Potassium than Grapefruit, sections, canned, light syrup pack, solids and liquids.
• Both Grapefruit, sections, canned, light syrup pack, solids and liquids and Navel Oranges contain similar levels of Magnesium and Water per one pound.
• 1 pound of Grapefruit, sections, canned, light syrup pack, solids and liquids lack sufficient amounts of Calcium and Phosphorus
• 1 pound of Navel Oranges lack sufficient amounts of Iron
• Both Grapefruit, sections, canned, light syrup pack, solids and liquids as well as Raw Navel Oranges lack sufficient amounts of Manganese, Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Grapefruit, sections, canned, light syrup pack, solids and liquids has 1.2 times more Energy, 1.2 times more Carbohydrate and 1.8 times more Sugars than Navel Oranges.
• While 1 lb of Raw Navel Oranges contains 5.5 times more Fiber than Grapefruit, sections, canned, light syrup pack, solids and liquids.
• 1 pound of Grapefruit, sections, canned, light syrup pack, solids and liquids provide inadequate amounts of Fiber
• 1 pound of Navel Oranges provide inadequate amounts of Energy
• Both Grapefruit, sections, canned, light syrup pack, solids and liquids as well as Raw Navel Oranges provide inadequate amounts of Omega 3, Omega 6 and Protein in one pound.