Comparing Nutrients in 7 ounces Grapefruit, sections, canned, juice pack, solids and liquids VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Grapefruit, sections, canned, juice pack, solids and liquids	7%	2%	91%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Grapefruit, sections, canned, juice pack, solids and liquids	Florida Oranges	Recommended Dietary Allowance
Energy	2.53% 73.4kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	0.074% 0.024g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	0.2% 0.034g	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	14% 18.3g	17.6% 23g	130g per day for Men 19-50 years
Sugars	24% 17.5g	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	2.1% 0.79g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Grapefruit, sections, canned, juice pack, solids and liquids	Florida Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.43% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.8% 0.058mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.75% 0.036mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.1% 0.49mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.76% 0.24mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.05% 0.04mg	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	4.47% 18μg	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	74.7% 67.3mg	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	1.2% 0.18mg	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, sections, canned, juice pack, solids and liquids	Florida Oranges	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	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	5.2% 0.42mg	2.23% 0.18mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	0.6% 0.014mg	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	3.4% 24mg	3.4% 24mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	4.8% 178g	4.67% 173g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Grapefruit, sections, canned, juice pack, solids and liquids vs Florida Oranges:

• Raw Florida Oranges contain more Vitamin A, 3.4 times more Vitamin B1, 2.2 times more Vitamin B2, 1.6 times more Vitamin B3, 2.1 times more Vitamin B5, 2.6 times more Vitamin B6, 1.9 times more Vitamin B9, 1.3 times more Vitamin C and 2 times more Vitamin E than Grapefruit, sections, canned, juice pack, solids and liquids.
• Both Grapefruit, sections, canned, juice pack, solids and liquids as well as Raw Florida Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Grapefruit, sections, canned, juice pack, solids and liquids vs Florida Oranges:

• Grapefruit, sections, canned, juice pack, solids and liquids have 2.3 times more Iron and 1.8 times more Selenium than Raw Florida Oranges.
• While Raw Florida Oranges contain 2.9 times more Calcium and 3.4 times more Manganese than Grapefruit, sections, canned, juice pack, solids and liquids.
• Both Grapefruit, sections, canned, juice pack, solids and liquids and Raw Florida Oranges have similar amounts of Copper, Magnesium, Phosphorus, Potassium and Water per 7 oz.
• Both Grapefruit, sections, canned, juice pack, solids and liquids as well as Raw Florida Oranges have insufficient amounts of Zinc in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Florida Oranges contain 1.3 times more Carbohydrate and 6 times more Fiber than Grapefruit, sections, canned, juice pack, solids and liquids.
• Both Grapefruit, sections, canned, juice pack, solids and liquids and Raw Florida Oranges have similar amounts of Energy, Sugars and Protein per 7 oz.
• Both Grapefruit, sections, canned, juice pack, solids and liquids as well as Raw Florida Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.