Comparing Nutrients in 5 ounces Pummelo VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Pummelo	7%	1%	92%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Pummelo	Canned Orange Juice	Recommended Dietary Allowance
Energy	1.86% 54kcal	2.3% 66.6kcal	2900kcal per day for Men 19-50 years
Fat	0.058% 0.057g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	NA	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	NA	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	NA	0.23% 0.038g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.5% 13.6g	12% 15.6g	130g per day for Men 19-50 years
Sugars	NA	17% 12.4g	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	4.75% 3.44g	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	% 3.2g	g per day for Men 19-50 years
Sucrose	NA	% 5.75g	g per day for Men 19-50 years
Fiber	3.73% 1.4g	1.1% 0.43g	38g per day for Men 19-50 years
Protein	1.92% 1.08g	1.72% 0.96g	56g per day for Men 19-50 years

Vitamins

	Pummelo	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.4% 12.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4% 0.048mg	4.6% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.94% 0.038mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.95% 0.31mg	1.8% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.1% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.93% 0.051mg	3.4% 0.044mg	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	8.5% 34μg	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	96% 86.5mg	47.4% 42.7mg	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	1.9% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pummelo	Canned Orange Juice	Recommended Dietary Allowance
Calcium	0.57% 5.67mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	7.56% 0.068mg	3.46% 0.031mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.1% 44.4μg	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	1.95% 0.16mg	1.77% 0.14mg	8mg per day for Men 19-50 years
Magnesium	2.02% 8.5mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	1.05% 0.024mg	1.3% 0.03mg	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	3.44% 24mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	9% 306mg	7.67% 261mg	3400mg per day for Men 19-50 years
Selenium	NA	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	0.52% 0.057mg	11mg per day for Men 19-50 years
Water	3.4% 126g	3.36% 124g	3700g per day for Men 19-50 years

Nutrient Comparison: Pummelo VS Canned Orange Juice per 5 oz

Compare the macro and micronutrient content in 5 oz of Pummelo versus 5 oz of Canned Orange Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Pummelo vs Canned Orange Juice:

• 5 ounces of Pummelo have 1.3 times more Vitamin B2 and 2 times more Vitamin C than Canned Orange Juice.
• Both Pummelo and Canned Orange Juice provide similar amounts of Vitamin B1 and Vitamin B6 per five ounces.
• 5 ounces of Canned Orange Juice have insufficient amounts of Vitamin B2
• Both Raw Pummelo as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Pummelo vs Canned Orange Juice:

• 5 ounces of Pummelo have 2.2 times more Copper than Canned Orange Juice.
• While 5 oz of Unsweetened Canned Orange Juice contain 1.7 times more Magnesium than Raw Pummelo.
• Both Pummelo and Canned Orange Juice contain similar levels of Phosphorus, Potassium and Water per five ounces.
• 5 ounces of Pummelo lack sufficient amounts of Magnesium
• Both Raw Pummelo as well as Unsweetened Canned Orange Juice lack sufficient amounts of Calcium, Iron, Manganese and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Pummelo have 3.3 times more Fiber than Canned Orange Juice.
• Both Pummelo and Canned Orange Juice offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Canned Orange Juice provide inadequate amounts of Fiber
• Both Raw Pummelo as well as Unsweetened Canned Orange Juice provide inadequate amounts of Energy and Protein in five ounces.