Comparing Nutrients in 7 ounces Pink Grapefruit VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Pink Grapefruit	7%	3%	90%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Pink Grapefruit	Navel Oranges	Recommended Dietary Allowance
Energy	2.87% 83.3kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.042g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	0.27% 0.046g	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	19% 25g	130g per day for Men 19-50 years
Sugars	19% 13.7g	23.3% 17g	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	6.16% 4.47g	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	% 3.9g	g per day for Men 19-50 years
Sucrose	% 6.97g	% 8.5g	g per day for Men 19-50 years
Fiber	8.36% 3.18g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	2.73% 1.53g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Pink Grapefruit	Navel Oranges	Recommended Dietary Allowance
Vitamin A	12.8% 115μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.1% 0.085mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.73% 0.062mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.53% 0.4mg	5.27% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.1% 0.11mg	12% 0.16mg	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	17% 67.5μg	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	68.8% 62mg	130% 117mg	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	2% 0.3mg	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	Navel Oranges	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	7.06% 0.064mg	8.6% 0.077mg	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	3.22% 0.26mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	1.9% 0.044mg	2.5% 0.058mg	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	6.52% 45.6mg	700mg per day for Men 19-50 years
Potassium	7.88% 268mg	9.7% 329mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	4.72% 175g	4.6% 171g	3700g per day for Men 19-50 years

Nutrient Comparison: Pink Grapefruit VS Navel Oranges per 7 oz

Compare the macro and micronutrient content in 7 oz of Pink Grapefruit versus 7 oz of Navel Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Pink Grapefruit have 4.8 times more Vitamin A than Navel Oranges.
• While 7 oz of Raw Navel Oranges contain 1.6 times more Vitamin B1, 1.6 times more Vitamin B2, 2.1 times more Vitamin B3, 1.5 times more Vitamin B6, 2.6 times more Vitamin B9 and 1.9 times more Vitamin C than Raw Pink and Red Grapefruit.
• Both Pink Grapefruit and Navel Oranges provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Pink Grapefruit have insufficient amounts of Vitamin B3
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin A
• Both Raw Pink and Red Grapefruit as well as Raw Navel Oranges have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Pink Grapefruit vs Navel Oranges:

• 7 oz of Raw Navel Oranges contain 2 times more Calcium and 1.3 times more Phosphorus than Raw Pink and Red Grapefruit.
• Both Pink Grapefruit and Navel Oranges contain similar levels of Copper, Magnesium, Potassium and Water per seven ounces.
• Both Raw Pink and Red Grapefruit as well as Raw Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Navel Oranges contain 1.3 times more Fructose and 1.4 times more Fiber than Raw Pink and Red Grapefruit.
• Both Pink Grapefruit and Navel Oranges offer comparable quantities of Carbohydrate and Sugars per seven ounces.
• Both Raw Pink and Red Grapefruit as well as Raw Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in seven ounces.

Frequently Asked Questions about Pink Grapefruit VS Navel Oranges

What are the health benefits of Pink Grapefruit compared to Navel Oranges?

Pink grapefruit and navel oranges are both excellent sources of vitamin C, fiber, and antioxidants. However, pink grapefruit tends to be slightly lower in calories and sugar content compared to navel oranges. Additionally, pink grapefruit contains higher levels of the antioxidant lycopene, which has been linked to reducing the risk of certain chronic diseases. Both fruits are nutritious options to include in a balanced vegan diet.

Can I lose weight easier by eating more Pink Grapefruit or Navel Oranges?

Both pink grapefruit and navel oranges are low in calories and high in fiber, making them great choices for weight loss. However, pink grapefruit has been associated with weight loss due to its potential ability to boost metabolism and reduce appetite. Including both fruits in your diet can be beneficial for weight loss, but incorporating a variety of fruits and vegetables is key for overall health and weight management.

Should I eat more Pink Grapefruit or more Navel Oranges to gain more muscles while training consistently?

Both pink grapefruit and navel oranges are nutritious fruits that can support muscle growth when consumed as part of a balanced diet. However, navel oranges are slightly higher in calories and carbohydrates, which can provide more energy for your workouts. On the other hand, pink grapefruit is lower in calories and has a higher water content, which can help with hydration and overall health. Ultimately, the key to gaining muscle while training consistently is to focus on consuming an adequate amount of protein, healthy fats, and carbohydrates from a variety of plant-based sources, including fruits like pink grapefruit and navel oranges.

What is the environmental impact of producing Pink Grapefruit compared to Navel Oranges?

Pink Grapefruit generally have a slightly lower environmental impact compared to Navel Oranges due to their lower water and land requirements for cultivation. However, both fruits are relatively sustainable options compared to many other types of produce. It's always a good idea to choose locally grown and organic options when possible to further reduce the environmental impact of your food choices.