Comparing Nutrients in 7 ounces Pink Grapefruit VS White Grapefruit

Macros Ratio

	Protein	Fat	Carbs
Pink Grapefruit	7%	3%	90%
White Grapefruit	7%	2%	91%

Macro Nutrients

	Pink Grapefruit	White Grapefruit	Recommended Dietary Allowance
Energy	2.87% 83.3kcal	2.26% 65.5kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.042g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	0.22% 0.038g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21g	13% 16.7g	130g per day for Men 19-50 years
Sugars	19% 13.7g	20% 14.5g	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	4.84% 3.5g	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	% 3.2g	NA	g per day for Men 19-50 years
Sucrose	% 6.97g	NA	g per day for Men 19-50 years
Fiber	8.36% 3.18g	5.74% 2.2g	38g per day for Men 19-50 years
Protein	2.73% 1.53g	2.45% 1.37g	56g per day for Men 19-50 years

Vitamins

	Pink Grapefruit	White Grapefruit	Recommended Dietary Allowance
Vitamin A	12.8% 115μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.1% 0.085mg	6.1% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.73% 0.062mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.53% 0.4mg	3.34% 0.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	11.2% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.1% 0.11mg	6.56% 0.085mg	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	6.45% 25.8μg	4.96% 20μg	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	68.8% 62mg	73.4% 66mg	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	1.7% 0.26mg	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

	Pink Grapefruit	White Grapefruit	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	7.06% 0.064mg	11% 0.099mg	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	2% 0.16mg	1.5% 0.12mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	1.9% 0.044mg	1.12% 0.026mg	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	5.1% 35.7mg	2.27% 16mg	700mg per day for Men 19-50 years
Potassium	7.88% 268mg	8.64% 294mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	1.26% 0.14mg	11mg per day for Men 19-50 years
Water	4.72% 175g	4.85% 180g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Pink Grapefruit vs White Grapefruit:

• Raw Pink and Red Grapefruit has 29 times more Vitamin A, 1.6 times more Vitamin B2, 1.2 times more Vitamin B6 and 1.3 times more Vitamin B9 than Raw White Grapefruit.
• While Raw White Grapefruit contains 1.3 times more Vitamin B3 than Raw Pink and Red Grapefruit.
• Both Raw Pink and Red Grapefruit and Raw White Grapefruit have similar amounts of Vitamin B1, Vitamin B5 and Vitamin C per 7 oz.
• Both Raw Pink and Red Grapefruit as well as Raw White Grapefruit have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Pink Grapefruit vs White Grapefruit:

• Raw Pink and Red Grapefruit has 1.8 times more Calcium, 1.3 times more Iron and 2.3 times more Phosphorus than Raw White Grapefruit.
• While Raw White Grapefruit contains 1.6 times more Copper and 14 times more Selenium than Raw Pink and Red Grapefruit.
• Both Raw Pink and Red Grapefruit and Raw White Grapefruit have similar amounts of Magnesium, Potassium and Water per 7 oz.
• Both Raw Pink and Red Grapefruit as well as Raw White Grapefruit have insufficient amounts of Manganese and Zinc in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Pink and Red Grapefruit has 1.3 times more Energy, 1.3 times more Carbohydrate and 1.5 times more Fiber than Raw White Grapefruit.
• Both Raw Pink and Red Grapefruit and Raw White Grapefruit have similar amounts of Sugars and Protein per 7 oz.
• Both Raw Pink and Red Grapefruit as well as Raw White Grapefruit have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.