Comparing Nutrients in 500 calories Pummelo VS Florida Oranges

Weight per 500 calories

• Pummelo: 1316g
• Florida Oranges: 1087g

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

Discover which food has more nutrients per 500 calories - Pummelo or Florida Oranges?

Macros Ratio

	Protein	Fat	Carbs
Pummelo	7%	1%	92%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Pummelo	Florida Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.53g	2.35% 2.3g	97g per day for Men 19-50 years
Saturated Fat	NA	0.85% 0.27g	32g per day for Men 19-50 years
Omega 3	NA	7.47% 0.12g	1.6g per day for Men 19-50 years
Omega 6	NA	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	97% 127g	96% 125g	130g per day for Men 19-50 years
Sugars	NA	137% 99g	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	34.6% 13g	68.6% 26g	38g per day for Men 19-50 years
Protein	18% 10g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Pummelo	Florida Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.3% 0.45mg	91% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.3% 0.36mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	27% 4.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	54.3% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.4% 0.47mg	42.6% 0.55mg	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	NA	46% 185μg	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	892% 803mg	543% 489mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	13% 1.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pummelo	Florida Oranges	Recommended Dietary Allowance
Calcium	5.26% 52.6mg	46.7% 467mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	47% 0.42mg	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	18% 1.45mg	12.2% 0.98mg	8mg per day for Men 19-50 years
Magnesium	18.8% 79mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	9.73% 0.22mg	11.3% 0.26mg	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	32% 224mg	18.6% 130mg	700mg per day for Men 19-50 years
Potassium	83.6% 2842mg	54% 1837mg	3400mg per day for Men 19-50 years
Selenium	NA	9.9% 5.43μg	55μg per day for Men 19-50 years
Sodium	0.88% 13mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	9.57% 1.05mg	7.9% 0.87mg	11mg per day for Men 19-50 years
Water	31.7% 1172g	25.6% 947g	3700g per day for Men 19-50 years

Pummelo VS Florida Oranges Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Pummelo or Florida Oranges?

Lets compare vitamin content per 500 calories of Pummelo vs Florida Oranges:

• 500 calories of Pummelo have 1.6 times more Vitamin C than Florida Oranges.
• While 500 kcal of Raw Florida Oranges contain more Vitamin A, 2.4 times more Vitamin B1 and 1.5 times more Vitamin B3 than Raw Pummelo.
• Both Pummelo and Florida Oranges provide similar amounts of Vitamin B2 and Vitamin B6 per 500 calories.
• 500 calories of Pummelo have insufficient amounts of Vitamin A
• Both Raw Pummelo as well as Raw Florida Oranges have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Pummelo vs Florida Oranges:

• 500 calories of Pummelo have 1.5 times more Copper, 1.5 times more Iron, 1.7 times more Phosphorus, 1.5 times more Potassium and 1.2 times more Water than Florida Oranges.
• While 500 kcal of Raw Florida Oranges contain 8.9 times more Calcium and 1.4 times more Magnesium than Raw Pummelo.
• 500 calories of Pummelo lack sufficient amounts of Calcium and Manganese
• Both Raw Pummelo as well as Raw Florida Oranges lack sufficient amounts of Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Pummelo have 1.3 times more Protein than Florida Oranges.
• While 500 kcal of Raw Florida Oranges contain 2 times more Fiber than Raw Pummelo.
• Both Pummelo and Florida Oranges offer comparable quantities of Energy and Carbohydrate per 500 calories.