Comparing Nutrients in 7 ounces Grapefruit VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Grapefruit	7%	3%	90%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Grapefruit	Florida Oranges	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.038g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.3% 16g	17.6% 23g	130g per day for Men 19-50 years
Sugars	19% 14g	25% 18g	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	5.74% 2.2g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	2.23% 1.25g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Grapefruit	Florida Oranges	Recommended Dietary Allowance
Vitamin A	10% 91μg	2.43% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.1% 0.5mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.2% 0.56mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.4% 0.083mg	7.8% 0.1mg	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	4.96% 20μg	8.43% 33.7μg	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	76% 68.3mg	99% 89.3mg	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	2.4% 0.36mg	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

	Grapefruit	Florida Oranges	Recommended Dietary Allowance
Calcium	2.4% 24mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	10.4% 0.093mg	8.6% 0.077mg	0.9mg per day for Men 19-50 years
Fluoride	0.05% 2μg	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	2.23% 0.18mg	2.23% 0.18mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	1.04% 0.024mg	2.07% 0.048mg	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	2.27% 16mg	3.4% 24mg	700mg per day for Men 19-50 years
Potassium	8.1% 276mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	1.8% 0.99μg	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	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	4.87% 180g	4.67% 173g	3700g per day for Men 19-50 years

Nutrient Comparison: Grapefruit VS Florida Oranges per 7 oz

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

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

• 7 ounces of Grapefruit have 4.2 times more Vitamin A than Florida Oranges.
• While 7 oz of Raw Florida Oranges contain 2.8 times more Vitamin B1, 2 times more Vitamin B2, 1.6 times more Vitamin B3, 1.7 times more Vitamin B9 and 1.3 times more Vitamin C than Raw Grapefruit.
• Both Grapefruit and Florida Oranges provide similar amounts of Vitamin B5 and Vitamin B6 per seven ounces.
• 7 ounces of Grapefruit have insufficient amounts of Vitamin B2 and Vitamin B3
• 7 ounces of Florida Oranges have insufficient amounts of Vitamin A
• Both Raw Grapefruit as well as Raw Florida Oranges have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Grapefruit vs Florida Oranges:

• 7 ounces of Grapefruit have 1.2 times more Copper than Florida Oranges.
• While 7 oz of Raw Florida Oranges contain 3.6 times more Calcium than Raw Grapefruit.
• Both Grapefruit and Florida Oranges contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Grapefruit lack sufficient amounts of Calcium and Magnesium
• Both Raw Grapefruit as well as Raw Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Florida Oranges contain 1.4 times more Carbohydrate, 1.3 times more Sugars and 2.2 times more Fiber than Raw Grapefruit.
• Both Raw Grapefruit as well as Raw Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in seven ounces.

Frequently Asked Questions about Grapefruit VS Florida Oranges

What are the health benefits of Grapefruit compared to Florida Oranges?

Both grapefruit and Florida oranges are nutritious fruits, but grapefruit tends to be lower in calories and higher in vitamin C and fiber compared to Florida oranges. Grapefruit also contains compounds like antioxidants and flavonoids that may have additional health benefits, such as supporting heart health and reducing inflammation. However, both fruits can be part of a healthy diet and provide essential nutrients for overall well-being.

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

Both grapefruit and Florida oranges can be part of a healthy weight loss diet due to their low calorie and high fiber content. However, grapefruit is often associated with weight loss due to its potential ability to boost metabolism and reduce appetite. Including a variety of fruits in your diet, along with other nutrient-dense foods, regular exercise, and proper hydration, can help support weight loss efforts.

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

Both grapefruit and Florida oranges can be beneficial for muscle gain due to their vitamin C content, which can help with collagen synthesis and muscle repair. However, Florida oranges are higher in carbohydrates, which are important for providing energy during workouts and aiding in muscle recovery. Therefore, if you are looking to gain more muscle while training consistently, you may want to consider incorporating more Florida oranges into your diet.

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

Both grapefruit and Florida oranges have a relatively low environmental impact compared to other crops. However, grapefruit typically require less water and fewer pesticides compared to Florida oranges. Choosing either fruit can be a sustainable choice, but opting for grapefruit may have a slightly lower environmental impact overall.