Comparing Nutrients in 300 calories Grapefruit VS Grapefruit, sections, canned, water pack, solids and liquids

Weight per 300 calories

• Grapefruit: 938g
• Grapefruit, sections, canned, water pack, solids and liquids: 833g

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

Discover which food has more nutrients per 300 calories - Grapefruit or Grapefruit, sections, canned, water pack, solids and liquids?

Macros Ratio

	Protein	Fat	Carbs
Grapefruit	7%	3%	90%
Grapefruit, sections, canned, water pack, solids and liquids	6%	2%	92%

Macro Nutrients

	Grapefruit	Grapefruit, sections, canned, water pack, solids and liquids	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.97% 0.94g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.36% 0.12g	32g per day for Men 19-50 years
Omega 3	2.93% 0.047g	2.6% 0.042g	1.6g per day for Men 19-50 years
Omega 6	1.05% 0.18g	0.93% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58.3% 75.8g	58.7% 76.3g	130g per day for Men 19-50 years
Sugars	90% 65.4g	101% 73g	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	27% 10.3g	8.77% 3.33g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	8.63% 4.83g	56g per day for Men 19-50 years

Vitamins

	Grapefruit	Grapefruit, sections, canned, water pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	48% 431μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	27% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.4% 0.19mg	13.5% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.6% 2.34mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53% 2.65mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.3% 0.39mg	13% 0.17mg	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	23.4% 94μg	18.8% 75μg	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	358% 323mg	202% 182mg	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	8.13% 1.2mg	5% 0.75mg	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	Grapefruit, sections, canned, water pack, solids and liquids	Recommended Dietary Allowance
Calcium	11.3% 113mg	12.5% 125mg	1000mg per day for Men 19-50 years
Copper	49% 0.44mg	62% 0.56mg	0.9mg per day for Men 19-50 years
Fluoride	0.23% 9.38μg	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	10.5% 0.84mg	42.7% 3.4mg	8mg per day for Men 19-50 years
Magnesium	18% 75mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	4.9% 0.11mg	2.54% 0.058mg	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	10.7% 75mg	12% 83.3mg	700mg per day for Men 19-50 years
Potassium	38.3% 1303mg	32.4% 1100mg	3400mg per day for Men 19-50 years
Selenium	5.1% 2.8μg	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.1% 16.7mg	1500mg per day for Men 19-50 years
Zinc	5.97% 0.66mg	6.8% 0.75mg	11mg per day for Men 19-50 years
Water	23% 852g	20.2% 749g	3700g per day for Men 19-50 years

Grapefruit VS Grapefruit, Sections, Canned, Water Pack, Solids And Liquids Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Grapefruit or Grapefruit, sections, canned, water pack, solids and liquids?

Lets compare vitamin content per 300 calories of Grapefruit vs Grapefruit, sections, canned, water pack, solids and liquids:

• 300 calories of Grapefruit have more Vitamin A, 2.7 times more Vitamin B5, 2.4 times more Vitamin B6, 1.3 times more Vitamin B9, 1.8 times more Vitamin C and 1.6 times more Vitamin E than Grapefruit, sections, canned, water pack, solids and liquids.
• Both Grapefruit and Grapefruit, sections, canned, water pack, solids and liquids provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 300 calories.
• 300 calories of Grapefruit, sections, canned, water pack, solids and liquids have insufficient amounts of Vitamin A and Vitamin E
• Both Raw Grapefruit as well as Grapefruit, sections, canned, water pack, solids and liquids have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Grapefruit vs Grapefruit, sections, canned, water pack, solids and liquids:

• 300 kcal of Grapefruit, sections, canned, water pack, solids and liquids contain 1.3 times more Copper, 4 times more Iron and 2.7 times more Selenium than Raw Grapefruit.
• Both Grapefruit and Grapefruit, sections, canned, water pack, solids and liquids contain similar levels of Calcium, Magnesium, Phosphorus, Potassium and Water per 300 calories.
• 300 calories of Grapefruit lack sufficient amounts of Selenium and Zinc
• Both Raw Grapefruit as well as Grapefruit, sections, canned, water pack, solids and liquids lack sufficient amounts of Manganese in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Grapefruit have 3.1 times more Fiber and 1.2 times more Protein than Grapefruit, sections, canned, water pack, solids and liquids.
• Both Grapefruit and Grapefruit, sections, canned, water pack, solids and liquids offer comparable quantities of Energy, Carbohydrate and Sugars per 300 calories.
• Both Raw Grapefruit as well as Grapefruit, sections, canned, water pack, solids and liquids provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.