Comparing Nutrients in 500 calories White Grapefruit VS Grapefruit, sections, canned, water pack, solids and liquids

Weight per 500 calories

• White Grapefruit: 1515g
• Grapefruit, sections, canned, water pack, solids and liquids: 1389g

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

Which food has more nutrients per 500 calories - White Grapefruit or Grapefruit, sections, canned, water pack, solids and liquids?

Macros Ratio

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

Macro Nutrients

	White Grapefruit	Grapefruit, sections, canned, water pack, solids and liquids	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.56% 1.5g	1.43% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	0.61% 0.19g	32g per day for Men 19-50 years
Omega 3	4.73% 0.076g	4.34% 0.069g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	1.55% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 127g	98% 127g	130g per day for Men 19-50 years
Sugars	153% 111g	168% 122g	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	44% 16.7g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	18.7% 10.5g	14.4% 8.06g	56g per day for Men 19-50 years

Vitamins

	White Grapefruit	Grapefruit, sections, canned, water pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	3.37% 30.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.7% 0.56mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.3% 0.3mg	22.4% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.08mg	21.6% 3.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85.8% 4.3mg	33.3% 1.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	21.4% 0.28mg	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	38% 152μg	31.3% 125μg	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	561% 505mg	336% 303mg	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	13% 1.97mg	8.33% 1.25mg	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	Grapefruit, sections, canned, water pack, solids and liquids	Recommended Dietary Allowance
Calcium	18% 182mg	21% 208mg	1000mg per day for Men 19-50 years
Copper	84% 0.76mg	103% 0.93mg	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	11.4% 0.91mg	71% 5.7mg	8mg per day for Men 19-50 years
Magnesium	32.5% 136mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	8.56% 0.2mg	4.23% 0.097mg	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	17.3% 121mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	66% 2242mg	54% 1833mg	3400mg per day for Men 19-50 years
Selenium	38.6% 21.2μg	22.7% 12.5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	9.64% 1.06mg	11.4% 1.25mg	11mg per day for Men 19-50 years
Water	37% 1371g	33.7% 1248g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of White Grapefruit vs Grapefruit, sections, canned, water pack, solids and liquids:

• Raw White Grapefruit has 2.6 times more Vitamin B5, 2.3 times more Vitamin B6, 1.2 times more Vitamin B9, 1.7 times more Vitamin C and 1.6 times more Vitamin E than Grapefruit, sections, canned, water pack, solids and liquids.
• Both Raw White Grapefruit and Grapefruit, sections, canned, water pack, solids and liquids have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 500 kcal.
• Both Raw White Grapefruit as well as Grapefruit, sections, canned, water pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for White Grapefruit vs Grapefruit, sections, canned, water pack, solids and liquids:

• Raw White Grapefruit has 2 times more Manganese, 1.2 times more Potassium and 1.7 times more Selenium than Grapefruit, sections, canned, water pack, solids and liquids.
• While Grapefruit, sections, canned, water pack, solids and liquids contain 6.3 times more Iron than Raw White Grapefruit.
• Both Raw White Grapefruit and Grapefruit, sections, canned, water pack, solids and liquids have similar amounts of Calcium, Copper, Magnesium, Phosphorus, Zinc and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw White Grapefruit has 3 times more Fiber and 1.3 times more Protein than Grapefruit, sections, canned, water pack, solids and liquids.
• Both Raw White Grapefruit and Grapefruit, sections, canned, water pack, solids and liquids have similar amounts of Energy, Carbohydrate and Sugars per 500 kcal.
• Both Raw White Grapefruit as well as Grapefruit, sections, canned, water pack, solids and liquids have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.