Comparing Nutrients in 5 ounces Pummelo VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Pummelo	7%	1%	92%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Pummelo	Oranges with Peel	Recommended Dietary Allowance
Energy	1.86% 54kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	0.058% 0.057g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	NA	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	NA	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	NA	0.37% 0.062g	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	17% 22g	130g per day for Men 19-50 years
Sugars	NA	NA	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	3.73% 1.4g	16.8% 6.38g	38g per day for Men 19-50 years
Protein	1.92% 1.08g	3.3% 1.84g	56g per day for Men 19-50 years

Vitamins

	Pummelo	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.05% 18.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4% 0.048mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.94% 0.038mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.95% 0.31mg	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.36% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.93% 0.051mg	10% 0.13mg	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	112% 101mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pummelo	Oranges with Peel	Recommended Dietary Allowance
Calcium	0.57% 5.67mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	7.56% 0.068mg	8.98% 0.081mg	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	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	2.02% 8.5mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	1.05% 0.024mg	NA	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	4.45% 31mg	700mg per day for Men 19-50 years
Potassium	9% 306mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	NA	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	1.4% 0.16mg	11mg per day for Men 19-50 years
Water	3.4% 126g	3.15% 117g	3700g per day for Men 19-50 years

Nutrient Comparison: Pummelo VS Oranges with Peel per 5 oz

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

Lets compare vitamin content per 5 ounces of Pummelo vs Oranges with Peel :

• 5 oz of Raw Oranges with Peel contain 2.9 times more Vitamin B1, 1.9 times more Vitamin B2, 2.3 times more Vitamin B3 and 2.6 times more Vitamin B6 than Raw Pummelo.
• Both Pummelo and Oranges with Peel provide similar amounts of Vitamin C per five ounces.
• 5 ounces of Pummelo have insufficient amounts of Vitamin B3
• Both Raw Pummelo as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Pummelo vs Oranges with Peel :

• 5 oz of Raw Oranges with Peel contain 17.5 times more Calcium, 7.3 times more Iron, 2.3 times more Magnesium and 1.3 times more Phosphorus than Raw Pummelo.
• Both Pummelo and Oranges with Peel contain similar levels of Copper, Potassium and Water per five ounces.
• 5 ounces of Pummelo lack sufficient amounts of Calcium, Iron and Magnesium
• Both Raw Pummelo as well as Raw Oranges with Peel lack sufficient amounts of Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Oranges with Peel contain 1.7 times more Energy, 1.6 times more Carbohydrate, 4.5 times more Fiber and 1.7 times more Protein than Raw Pummelo.
• 5 ounces of Pummelo provide inadequate amounts of Energy and Protein