Comparing Nutrients in 5 ounces Grapefruit VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Grapefruit	7%	3%	90%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Grapefruit	Florida Oranges	Recommended Dietary Allowance
Energy	1.56% 45.4kcal	2.25% 65.2kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.16% 0.027g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.8% 11.5g	12.6% 16.4g	130g per day for Men 19-50 years
Sugars	13.6% 9.9g	18% 13g	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	4.1% 1.56g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	1.6% 0.89g	1.77% 0.99g	56g per day for Men 19-50 years

Vitamins

	Grapefruit	Florida Oranges	Recommended Dietary Allowance
Vitamin A	7.24% 65.2μg	1.73% 15.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.25% 0.051mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.2% 0.028mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.2% 0.35mg	3.54% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.02% 0.4mg	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.58% 0.06mg	5.56% 0.072mg	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	3.54% 14μg	6.02% 24μg	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	54% 48.8mg	71% 63.8mg	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	1.23% 0.18mg	1.7% 0.26mg	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	Florida Oranges	Recommended Dietary Allowance
Calcium	1.7% 17mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	7.4% 0.067mg	6.14% 0.055mg	0.9mg per day for Men 19-50 years
Fluoride	0.035% 1.4μg	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	1.6% 0.13mg	1.6% 0.13mg	8mg per day for Men 19-50 years
Magnesium	2.7% 11.3mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	0.74% 0.017mg	1.48% 0.034mg	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	1.6% 11.3mg	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	5.8% 197mg	7.05% 240mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	1.03% 0.11mg	11mg per day for Men 19-50 years
Water	3.5% 129g	3.34% 124g	3700g per day for Men 19-50 years

Nutrient Comparison: Grapefruit VS Florida Oranges per 5 oz

Compare the macro and micronutrient content in 5 oz of Grapefruit versus 5 oz of Florida Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Grapefruit vs Florida Oranges:

• 5 ounces of Grapefruit have 4.2 times more Vitamin A than Florida Oranges.
• While 5 oz of Raw Florida Oranges contain 2.8 times more Vitamin B1, 2 times more Vitamin B2, 1.6 times more Vitamin B3, 1.7 times more Vitamin B9 and 1.3 times more Vitamin C than Raw Grapefruit.
• Both Grapefruit and Florida Oranges provide similar amounts of Vitamin B5 and Vitamin B6 per five ounces.
• 5 ounces of Grapefruit have insufficient amounts of Vitamin B2 and Vitamin B3
• 5 ounces of Florida Oranges have insufficient amounts of Vitamin A
• Both Raw Grapefruit as well as Raw Florida Oranges have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Grapefruit vs Florida Oranges:

• 5 ounces of Grapefruit have 1.2 times more Copper than Florida Oranges.
• While 5 oz of Raw Florida Oranges contain 3.6 times more Calcium than Raw Grapefruit.
• Both Grapefruit and Florida Oranges contain similar levels of Potassium and Water per five ounces.
• 5 ounces of Grapefruit lack sufficient amounts of Calcium and Magnesium
• Both Raw Grapefruit as well as Raw Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Florida Oranges contain 1.4 times more Carbohydrate, 1.3 times more Sugars and 2.2 times more Fiber than Raw Grapefruit.
• Both Raw Grapefruit as well as Raw Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in five ounces.