Comparing Nutrients in 300 calories Pink Grapefruit VS Navel Oranges

Weight per 300 calories

• Pink Grapefruit: 714g
• Navel Oranges: 612g

Both foods have similar energy densities which is low in comparison to other foods.

Discover which food has more nutrients per 300 calories - Pink Grapefruit or Navel Oranges?

Macros Ratio

	Protein	Fat	Carbs
Pink Grapefruit	7%	3%	90%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Pink Grapefruit	Navel Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	0.95% 0.92g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	0.33% 0.1g	32g per day for Men 19-50 years
Omega 3	3.57% 0.057g	3.44% 0.055g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.21g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58.6% 76g	59% 76.8g	130g per day for Men 19-50 years
Sugars	68% 49.2g	71.8% 52g	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	17.4% 12.6g	19% 13.8g	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	% 11.5g	% 12g	g per day for Men 19-50 years
Sucrose	% 25g	% 26.2g	g per day for Men 19-50 years
Fiber	30% 11.4g	35.4% 13.5g	38g per day for Men 19-50 years
Protein	9.82% 5.5g	9.95% 5.57g	56g per day for Men 19-50 years

Vitamins

	Pink Grapefruit	Navel Oranges	Recommended Dietary Allowance
Vitamin A	46% 414μg	8.16% 73.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.6% 0.31mg	34.7% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.1% 1.46mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	37.2% 0.48mg	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	23.2% 93μg	52% 208μg	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	248% 223mg	402% 362mg	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	6.2% 0.93mg	6.12% 0.92mg	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

	Pink Grapefruit	Navel Oranges	Recommended Dietary Allowance
Calcium	15.7% 157mg	26.3% 263mg	1000mg per day for Men 19-50 years
Copper	25.4% 0.23mg	26.5% 0.24mg	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	7.14% 0.57mg	9.95% 0.8mg	8mg per day for Men 19-50 years
Magnesium	15.3% 64.3mg	16% 67.3mg	420mg per day for Men 19-50 years
Manganese	6.83% 0.16mg	7.7% 0.18mg	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	18.4% 129mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	28.4% 964mg	30% 1016mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.41% 6.12mg	1500mg per day for Men 19-50 years
Zinc	4.55% 0.5mg	4.45% 0.49mg	11mg per day for Men 19-50 years
Water	17% 629g	14.2% 526g	3700g per day for Men 19-50 years

Pink Grapefruit VS Navel Oranges Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Pink Grapefruit or Navel Oranges?

Lets compare vitamin content per 300 calories of Pink Grapefruit vs Navel Oranges:

• 300 calories of Pink Grapefruit have 5.6 times more Vitamin A than Navel Oranges.
• While 300 kcal of Raw Navel Oranges contain 1.4 times more Vitamin B1, 1.4 times more Vitamin B2, 1.8 times more Vitamin B3, 1.3 times more Vitamin B6, 2.2 times more Vitamin B9 and 1.6 times more Vitamin C than Raw Pink and Red Grapefruit.
• Both Pink Grapefruit and Navel Oranges provide similar amounts of Vitamin B5 and Vitamin E per 300 calories.
• Both Raw Pink and Red Grapefruit as well as Raw Navel Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Pink Grapefruit vs Navel Oranges:

• 300 kcal of Raw Navel Oranges contain 1.7 times more Calcium and 1.4 times more Iron than Raw Pink and Red Grapefruit.
• Both Pink Grapefruit and Navel Oranges contain similar levels of Copper, Magnesium, Manganese, Phosphorus, Potassium and Water per 300 calories.
• Both Raw Pink and Red Grapefruit as well as Raw Navel Oranges lack sufficient amounts of Selenium and Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• Both Raw Pink and Red Grapefruit and Raw Navel Oranges have similar amounts of macro-nutrients per 300 kcal
• Both Pink Grapefruit and Navel Oranges offer comparable quantities of Energy, Carbohydrate, Sugars, Fructose, Fiber and Protein per 300 calories.
• Both Raw Pink and Red Grapefruit as well as Raw Navel Oranges provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.