Comparing Nutrients in 7 ounces White Grapefruit VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
White Grapefruit	7%	2%	91%
Navel Oranges	7%	2%	91%

Macro Nutrients

	White Grapefruit	Navel Oranges	Recommended Dietary Allowance
Energy	2.26% 65.5kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.038g	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	13% 16.7g	19% 25g	130g per day for Men 19-50 years
Sugars	20% 14.5g	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	NA	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	NA	% 3.9g	g per day for Men 19-50 years
Sucrose	NA	% 8.5g	g per day for Men 19-50 years
Fiber	5.74% 2.2g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	2.45% 1.37g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	White Grapefruit	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.34% 0.53mg	5.27% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.2% 0.56mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.56% 0.085mg	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	4.96% 20μg	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	73.4% 66mg	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

	White Grapefruit	Navel 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	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	1.12% 0.026mg	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	2.27% 16mg	6.52% 45.6mg	700mg per day for Men 19-50 years
Potassium	8.64% 294mg	9.7% 329mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	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	4.85% 180g	4.6% 171g	3700g per day for Men 19-50 years

Nutrient Comparison: White Grapefruit VS Navel Oranges per 7 oz

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

• 7 oz of Raw Navel Oranges contain 1.8 times more Vitamin B1, 2.6 times more Vitamin B2, 1.6 times more Vitamin B3, 1.8 times more Vitamin B6, 3.4 times more Vitamin B9 and 1.8 times more Vitamin C than Raw White Grapefruit.
• Both White Grapefruit and Navel Oranges provide similar amounts of Vitamin B5 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 Navel 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 Navel Oranges:

• 7 ounces of White Grapefruit have 1.3 times more Copper and more Selenium than Navel Oranges.
• While 7 oz of Raw Navel Oranges contain 3.6 times more Calcium and 2.9 times more Phosphorus than Raw White Grapefruit.
• Both White Grapefruit and Navel Oranges contain similar levels of Magnesium, Potassium and Water per seven ounces.
• 7 ounces of White Grapefruit lack sufficient amounts of Calcium and Phosphorus
• 7 ounces of Navel Oranges lack sufficient amounts of Selenium
• Both Raw White Grapefruit as well as Raw Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Navel Oranges contain 1.5 times more Carbohydrate and 2 times more Fiber than Raw White Grapefruit.
• Both White Grapefruit and Navel Oranges offer comparable quantities of Sugars per seven ounces.
• Both Raw White 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 White Grapefruit VS Navel Oranges

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

White grapefruit and navel oranges are both nutritious fruits, but white grapefruit tends to be lower in calories and higher in vitamin C compared to navel oranges. White grapefruit also contains a compound called naringenin, which has been studied for its potential anti-inflammatory and antioxidant properties. However, navel oranges are a good source of fiber and vitamin A. 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 Navel Oranges?

Both white grapefruit and navel oranges can be part of a healthy weight loss diet due to their high fiber content and low calorie density. However, white grapefruit has been associated with potential weight loss benefits due to its lower glycemic index and higher water content, which may help increase feelings of fullness and reduce overall calorie intake. Ultimately, the key to weight loss is creating a calorie deficit through a balanced diet and regular physical activity. Incorporating a variety of fruits, vegetables, whole grains, and lean proteins is important for overall health and sustainable weight loss.

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

Both white 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 vitamin C compared to white grapefruit. Therefore, if you are looking to gain more muscles while training consistently, you may benefit more from consuming navel oranges due to their higher calorie content and vitamin C levels, which can support muscle recovery and overall health.

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

Both white grapefruit and navel oranges have a relatively low environmental impact compared to other crops, as they are both fruits that require minimal resources to grow. However, navel oranges tend to have a slightly lower environmental impact than white grapefruit due to their lower water and pesticide requirements. Overall, both fruits are good choices for the environment when consumed in moderation as part of a balanced diet.