Comparing Nutrients in 7 ounces White Grapefruit VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
White Grapefruit	7%	2%	91%
Florida Oranges	6%	4%	90%

Macro Nutrients

	White Grapefruit	Florida Oranges	Recommended Dietary Allowance
Energy	2.26% 65.5kcal	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	13% 16.7g	17.6% 23g	130g per day for Men 19-50 years
Sugars	20% 14.5g	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	2.45% 1.37g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	White Grapefruit	Florida Oranges	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	2.43% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	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	3.34% 0.53mg	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	6.56% 0.085mg	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	73.4% 66mg	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

	White Grapefruit	Florida Oranges	Recommended Dietary Allowance
Calcium	2.4% 24mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	11% 0.099mg	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	1.5% 0.12mg	2.23% 0.18mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	1.12% 0.026mg	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	8.64% 294mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	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	4.85% 180g	4.67% 173g	3700g per day for Men 19-50 years

Nutrient Comparison: White Grapefruit VS Florida Oranges per 7 oz

Compare the macro and micronutrient content in 7 oz of White 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 White Grapefruit vs Florida Oranges:

• 7 oz of Raw Florida Oranges contain 2.7 times more Vitamin B1, 2 times more Vitamin B2, 1.5 times more Vitamin B3, 1.7 times more Vitamin B9 and 1.4 times more Vitamin C than Raw White Grapefruit.
• Both White Grapefruit and Florida Oranges provide similar amounts of Vitamin B5 and Vitamin B6 per seven ounces.
• 7 ounces of White Grapefruit have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Raw White Grapefruit as well as Raw Florida Oranges have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for White Grapefruit vs Florida Oranges:

• 7 ounces of White Grapefruit have 1.3 times more Copper and 2.8 times more Selenium than Florida Oranges.
• While 7 oz of Raw Florida Oranges contain 3.6 times more Calcium than Raw White Grapefruit.
• Both White Grapefruit and Florida Oranges contain similar levels of Magnesium, Potassium and Water per seven ounces.
• 7 ounces of White Grapefruit lack sufficient amounts of Calcium
• 7 ounces of Florida Oranges lack sufficient amounts of Selenium
• Both Raw White Grapefruit as well as Raw Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus 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 White Grapefruit.
• Both Raw White 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 White Grapefruit VS Florida Oranges

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

White grapefruit and Florida oranges are both nutritious fruits, but they have some differences in their health benefits. White grapefruit is lower in calories and higher in vitamin C compared to Florida oranges. It also contains higher levels of antioxidants such as beta-carotene and lycopene, which have been linked to reducing the risk of chronic diseases. On the other hand, Florida oranges are a good source of vitamin C, folate, and potassium. Both fruits can be part of a healthy diet, so it's beneficial to include a variety of fruits in your diet to get a wide range of nutrients.

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

Both white grapefruit and Florida oranges can be beneficial for weight loss due to their low calorie content and high fiber content. However, white grapefruit is lower in calories and higher in fiber compared to Florida oranges, making it a slightly better choice for weight loss. Additionally, grapefruit has been associated with potential weight loss benefits due to its unique compounds that may help boost metabolism. Incorporating a variety of fruits, including white grapefruit and Florida oranges, into a balanced diet along with regular physical activity can support weight loss efforts.

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

Both white grapefruit and Florida oranges are nutritious fruits that can support muscle growth when consumed as part of a balanced diet. However, Florida oranges are a better choice for muscle gain due to their higher vitamin C content, which is essential for collagen synthesis and muscle repair. Additionally, Florida oranges provide more carbohydrates for energy during workouts. Incorporating a variety of fruits and vegetables, including Florida oranges, into your diet can help support muscle growth and overall health.

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

White grapefruit generally has a lower environmental impact compared to Florida oranges in terms of water usage, land use, and greenhouse gas emissions. Grapefruit trees typically require less water and land to grow compared to orange trees. Additionally, grapefruit production tends to result in lower greenhouse gas emissions due to factors such as transportation and fertilization practices. Choosing white grapefruit over Florida oranges can be a more sustainable choice for the environment.