Comparing Nutrients in 5 ounces Pummelo VS Fresh Orange juice

Macros Ratio

	Protein	Fat	Carbs
Pummelo	7%	1%	92%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Pummelo	Fresh Orange juice	Recommended Dietary Allowance
Energy	1.86% 54kcal	2.2% 63.8kcal	2900kcal per day for Men 19-50 years
Fat	0.058% 0.057g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	NA	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	NA	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	NA	0.24% 0.041g	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	11.3% 14.7g	130g per day for Men 19-50 years
Sugars	NA	16.4% 12g	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	4.14% 3g	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	% 2.57g	g per day for Men 19-50 years
Sucrose	NA	% 5.87g	g per day for Men 19-50 years
Fiber	3.73% 1.4g	0.75% 0.28g	38g per day for Men 19-50 years
Protein	1.92% 1.08g	1.77% 0.99g	56g per day for Men 19-50 years

Vitamins

	Pummelo	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.57% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4% 0.048mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.94% 0.038mg	3.27% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.95% 0.31mg	3.54% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.4% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.93% 0.051mg	4.36% 0.057mg	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	10.6% 42.5μg	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	78.7% 71mg	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	0.38% 0.057mg	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	Fresh Orange juice	Recommended Dietary Allowance
Calcium	0.57% 5.67mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	7.56% 0.068mg	6.93% 0.062mg	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	1.95% 0.16mg	3.54% 0.28mg	8mg per day for Men 19-50 years
Magnesium	2.02% 8.5mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	1.05% 0.024mg	0.86% 0.02mg	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	8.34% 283mg	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	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	0.64% 0.071mg	11mg per day for Men 19-50 years
Water	3.4% 126g	3.4% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Pummelo VS Fresh Orange juice per 5 oz

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

Lets compare vitamin content per 5 ounces of Pummelo vs Fresh Orange juice:

• 5 ounces of Pummelo have 1.2 times more Vitamin C than Fresh Orange juice.
• While 5 oz of Raw Orange juice contain 2.6 times more Vitamin B1 and 1.8 times more Vitamin B3 than Raw Pummelo.
• Both Pummelo and Fresh Orange juice provide similar amounts of Vitamin B2 and Vitamin B6 per five ounces.
• 5 ounces of Pummelo have insufficient amounts of Vitamin B3
• Both Raw Pummelo as well as Raw Orange juice have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Pummelo vs Fresh Orange juice:

• 5 oz of Raw Orange juice contain 1.8 times more Iron and 1.8 times more Magnesium than Raw Pummelo.
• Both Pummelo and Fresh Orange juice contain similar levels of Copper, Phosphorus, Potassium and Water per five ounces.
• 5 ounces of Pummelo lack sufficient amounts of Iron and Magnesium
• Both Raw Pummelo as well as Raw Orange juice lack sufficient amounts of Calcium, Manganese and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

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