Comparing Nutrients in 300 calories White Grapefruit VS Oranges

Weight per 300 calories

• White Grapefruit: 909g
• Oranges: 638g

Raw Oranges have 1.4 times more energy per unit of mass than Raw White Grapefruit, which is low in comparison to other foods. White Grapefruit having low energy density.

Which food has more nutrients per 300 calories - White Grapefruit or Oranges?

Macros Ratio

	Protein	Fat	Carbs
White Grapefruit	7%	2%	91%
Oranges	7%	2%	91%

Macro Nutrients

	White Grapefruit	Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.3% 0.096g	32g per day for Men 19-50 years
Omega 3	2.84% 0.045g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	0.68% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59% 76.5g	57.7% 75g	130g per day for Men 19-50 years
Sugars	92% 66.5g	82.3% 59.7g	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	26.3% 10g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	11.2% 6.27g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	White Grapefruit	Oranges	Recommended Dietary Allowance
Vitamin A	2.02% 18μg	7.8% 70.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.45mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51.5% 2.57mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	29.5% 0.38mg	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	22.7% 91μg	48% 191μg	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	336% 303mg	377% 340mg	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	7.88% 1.2mg	7.66% 1.15mg	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	Oranges	Recommended Dietary Allowance
Calcium	11% 109mg	25.5% 255mg	1000mg per day for Men 19-50 years
Copper	50.5% 0.45mg	32% 0.29mg	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	6.8% 0.55mg	7.98% 0.64mg	8mg per day for Men 19-50 years
Magnesium	19.5% 82mg	15% 64mg	420mg per day for Men 19-50 years
Manganese	5.14% 0.12mg	6.94% 0.16mg	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	10.4% 72.7mg	12.8% 89.4mg	700mg per day for Men 19-50 years
Potassium	39.6% 1345mg	34% 1155mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	4.06% 0.45mg	11mg per day for Men 19-50 years
Water	22.2% 823g	15% 554g	3700g per day for Men 19-50 years

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

• Raw White Grapefruit has 1.4 times more Vitamin B3 and 1.6 times more Vitamin B5 than Raw Oranges.
• While Raw Oranges contain 3.9 times more Vitamin A, 1.7 times more Vitamin B1, 1.4 times more Vitamin B2 and 2.1 times more Vitamin B9 than Raw White Grapefruit.
• Both Raw White Grapefruit and Raw Oranges have similar amounts of Vitamin B6, Vitamin C and Vitamin E per 300 kcal.
• Both Raw White Grapefruit as well as Raw Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for White Grapefruit vs Oranges:

• Raw White Grapefruit has 1.6 times more Copper, 1.3 times more Magnesium, 4 times more Selenium, 1.4 times more Zinc and 1.5 times more Water than Raw Oranges.
• While Raw Oranges contain 2.3 times more Calcium and 1.4 times more Manganese than Raw White Grapefruit.
• Both Raw White Grapefruit and Raw Oranges have similar amounts of Iron, Phosphorus and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Oranges contain 1.5 times more Fiber than Raw White Grapefruit.
• Both Raw White Grapefruit and Raw Oranges have similar amounts of Energy, Carbohydrate, Sugars and Protein per 300 kcal.
• Both Raw White Grapefruit as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.