Comparing Nutrients in 7 ounces Grapefruit VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Grapefruit	7%	3%	90%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Grapefruit	Oranges with Peel	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.038g	0.51% 0.087g	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	23.7% 30.8g	130g per day for Men 19-50 years
Sugars	19% 14g	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	5.74% 2.2g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	2.23% 1.25g	4.6% 2.58g	56g per day for Men 19-50 years

Vitamins

	Grapefruit	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	10% 91μg	2.87% 25.8μg	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	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.1% 0.5mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.2% 0.56mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.4% 0.083mg	14% 0.18mg	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	15% 59.5μg	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	76% 68.3mg	157% 141mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.7% 0.26mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Grapefruit	Oranges with Peel	Recommended Dietary Allowance
Calcium	2.4% 24mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	10.4% 0.093mg	12.6% 0.11mg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	1.04% 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	2.27% 16mg	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	8.1% 276mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	4.87% 180g	4.4% 163g	3700g per day for Men 19-50 years

Nutrient Comparison: Grapefruit VS Oranges with Peel per 7 oz

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

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

• 7 ounces of Grapefruit have 3.5 times more Vitamin A than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 2.8 times more Vitamin B1, 2.5 times more Vitamin B2, 2 times more Vitamin B3, 2.2 times more Vitamin B6, 3 times more Vitamin B9 and 2.1 times more Vitamin C than Raw Grapefruit.
• Both Grapefruit and Oranges with Peel provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Grapefruit have insufficient amounts of Vitamin B2 and Vitamin B3
• 7 ounces of Oranges with Peel have insufficient amounts of Vitamin A
• Both Raw Grapefruit as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Grapefruit vs Oranges with Peel :

• 7 oz of Raw Oranges with Peel contain 5.8 times more Calcium, 8.9 times more Iron, 1.8 times more Magnesium, 2.8 times more Phosphorus and 1.4 times more Potassium than Raw Grapefruit.
• Both Grapefruit and Oranges with Peel contain similar levels of Copper and Water per seven ounces.
• 7 ounces of Grapefruit lack sufficient amounts of Calcium, Iron, Magnesium and Phosphorus
• Both Raw Grapefruit as well as Raw Oranges with Peel lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Oranges with Peel contain 2 times more Energy, 1.9 times more Carbohydrate, 4.1 times more Fiber and 2.1 times more Protein than Raw Grapefruit.
• 7 ounces of Grapefruit provide inadequate amounts of Energy and Protein
• Both Raw Grapefruit as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Grapefruit VS Oranges with Peel

What are the health benefits of Grapefruit compared to Oranges with Peel ?

Both grapefruit and oranges are excellent sources of vitamin C, fiber, and antioxidants. However, grapefruit tends to be lower in sugar and calories compared to oranges. Eating the peel of oranges can provide additional fiber and nutrients, but it is important to choose organic oranges to avoid pesticide residue. Overall, both fruits offer numerous health benefits and can be a nutritious addition to a vegan diet.

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

Both grapefruit and oranges are healthy choices for weight loss due to their high fiber content and low calorie density. However, it's important to note that weight loss ultimately comes down to creating a calorie deficit, which means consuming fewer calories than your body needs to maintain its current weight. Eating more grapefruit or oranges with peel can help increase your fiber intake, which can promote feelings of fullness and aid in digestion. Additionally, the peel of oranges contains more fiber and antioxidants than the flesh, so incorporating it into your diet can be beneficial. Ultimately, the key to weight loss is a balanced diet that includes a variety of fruits and vegetables, along with regular physical activity.

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

Both grapefruit and oranges with peel can be beneficial for muscle gain due to their vitamin C content, which is important for collagen synthesis and muscle repair. However, oranges with peel contain more fiber, which can help with digestion and nutrient absorption. Additionally, the peel of oranges contains compounds that may have anti-inflammatory and antioxidant properties. Overall, incorporating a variety of fruits into your diet, including both grapefruit and oranges with peel, can support your muscle-building goals.

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

Both grapefruit and oranges have a relatively low environmental impact compared to other fruits. However, grapefruit production typically requires less water and pesticides compared to oranges with peel. Choosing organic options can further reduce the environmental impact of both fruits.