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

Weight per 300 calories

• Grapefruit, sections, canned, water pack, solids and liquids: 833g
• Grapefruit, sections, canned, juice pack, solids and liquids: 811g

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

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

Macros Ratio

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

Macro Nutrients

	Grapefruit, sections, canned, water pack, solids and liquids	Grapefruit, sections, canned, juice pack, solids and liquids	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.86% 0.83g	0.75% 0.73g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.12g	0.3% 0.097g	32g per day for Men 19-50 years
Omega 3	2.6% 0.042g	2.03% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	0.81% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58.7% 76.3g	57.4% 74.7g	130g per day for Men 19-50 years
Sugars	101% 73g	98% 71.4g	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	8.77% 3.33g	8.53% 3.24g	38g per day for Men 19-50 years
Protein	8.63% 4.83g	10% 5.68g	56g per day for Men 19-50 years

Vitamins

	Grapefruit, sections, canned, water pack, solids and liquids	Grapefruit, sections, canned, juice pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.33mg	19.6% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.5% 0.18mg	11.2% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	19.5% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	12.5% 0.16mg	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	18.8% 75μg	18.2% 73μg	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	202% 182mg	305% 275mg	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	5% 0.75mg	4.86% 0.73mg	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, water pack, solids and liquids	Grapefruit, sections, canned, juice pack, solids and liquids	Recommended Dietary Allowance
Calcium	12.5% 125mg	12% 122mg	1000mg per day for Men 19-50 years
Copper	62% 0.56mg	33.3% 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	42.7% 3.4mg	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	21.2% 89mg	420mg per day for Men 19-50 years
Manganese	2.54% 0.058mg	2.47% 0.057mg	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	12% 83.3mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	32.4% 1100mg	40.3% 1370mg	3400mg per day for Men 19-50 years
Selenium	13.6% 7.5μg	13.3% 7.3μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.7mg	3.8% 56.8mg	1500mg per day for Men 19-50 years
Zinc	6.8% 0.75mg	5.9% 0.65mg	11mg per day for Men 19-50 years
Water	20.2% 749g	19.7% 727g	3700g per day for Men 19-50 years

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

• Grapefruit, sections, canned, water pack, solids and liquids have 1.4 times more Vitamin B1 than Grapefruit, sections, canned, juice pack, solids and liquids.
• While Grapefruit, sections, canned, juice pack, solids and liquids contain 1.5 times more Vitamin C than Grapefruit, sections, canned, water pack, solids and liquids.
• Both Grapefruit, sections, canned, water pack, solids and liquids and Grapefruit, sections, canned, juice pack, solids and liquids have similar amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin E per 300 kcal.
• Both Grapefruit, sections, canned, water pack, solids and liquids as well as Grapefruit, sections, canned, juice pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

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

• Grapefruit, sections, canned, water pack, solids and liquids have 1.9 times more Copper and 2 times more Iron than Grapefruit, sections, canned, juice pack, solids and liquids.
• While Grapefruit, sections, canned, juice pack, solids and liquids contain 3.4 times more Sodium than Grapefruit, sections, canned, water pack, solids and liquids.
• Both Grapefruit, sections, canned, water pack, solids and liquids and Grapefruit, sections, canned, juice pack, solids and liquids have similar amounts of Calcium, Magnesium, Phosphorus, Potassium, Selenium, Zinc and Water per 300 kcal.
• Both Grapefruit, sections, canned, water pack, solids and liquids as well as Grapefruit, sections, canned, juice pack, solids and liquids have insufficient amounts of Manganese in 300 kcal.

Comparison of macro-nutrients per 300 calories:

Both Grapefruit, sections, canned, water pack, solids and liquids and Grapefruit, sections, canned, juice pack, solids and liquids have similar amounts of macro-nutrients per 300 kcal
• Both Grapefruit, sections, canned, water pack, solids and liquids and Grapefruit, sections, canned, juice pack, solids and liquids have similar amounts of Energy, Carbohydrate, Sugars, Fiber and Protein per 300 kcal.
• Both Grapefruit, sections, canned, water pack, solids and liquids as well as Grapefruit, sections, canned, juice pack, solids and liquids have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.