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

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Grapefruit, sections, canned, light syrup pack, solids and liquids	3%	1%	96%

Macro Nutrients

	Florida Oranges	Grapefruit, sections, canned, light syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	3.15% 91kcal	4.1% 119kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	0.22% 0.038g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	23.6% 30.6g	130g per day for Men 19-50 years
Sugars	25% 18g	41% 30g	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	12.5% 4.76g	2.1% 0.79g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	2% 1.1g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Grapefruit, sections, canned, light syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	6.3% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	3% 0.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	4.76% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	3.05% 0.04mg	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	8.43% 33.7μg	4.47% 18μg	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	99% 89.3mg	47% 42.3mg	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	2.4% 0.36mg	1.2% 0.18mg	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

	Florida Oranges	Grapefruit, sections, canned, light syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	14.6% 0.13mg	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	2.23% 0.18mg	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	2.07% 0.048mg	0.6% 0.014mg	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	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	7.53% 256mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	4.67% 173g	4.5% 166g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Grapefruit, sections, canned, light syrup pack, solids and liquids per 7 oz

Compare the macro and micronutrient content in 7 oz of Florida Oranges versus 7 oz of Grapefruit, sections, canned, light syrup pack, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Florida Oranges have 2.6 times more Vitamin B1, 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 and 2.1 times more Vitamin C than Grapefruit, sections, canned, light syrup pack, solids and liquids.
• 7 ounces of Grapefruit, sections, canned, light syrup pack, solids and liquids have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B6
• Both Raw Florida Oranges as well as Grapefruit, sections, canned, light syrup pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

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

• 7 ounces of Florida Oranges have 3.1 times more Calcium and 1.3 times more Potassium than Grapefruit, sections, canned, light syrup pack, solids and liquids.
• While 7 oz of Grapefruit, sections, canned, light syrup pack, solids and liquids contain 1.7 times more Copper and 4.4 times more Iron than Raw Florida Oranges.
• Both Florida Oranges and Grapefruit, sections, canned, light syrup pack, solids and liquids contain similar levels of Magnesium and Water per seven ounces.
• 7 ounces of Florida Oranges lack sufficient amounts of Iron
• 7 ounces of Grapefruit, sections, canned, light syrup pack, solids and liquids lack sufficient amounts of Calcium
• Both Raw Florida Oranges as well as Grapefruit, sections, canned, light syrup pack, solids and liquids lack sufficient amounts of Manganese, Phosphorus, Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Florida Oranges have 6 times more Fiber than Grapefruit, sections, canned, light syrup pack, solids and liquids.
• While 7 oz of Grapefruit, sections, canned, light syrup pack, solids and liquids contain 1.3 times more Energy, 1.3 times more Carbohydrate and 1.6 times more Sugars than Raw Florida Oranges.
• 7 ounces of Florida Oranges provide inadequate amounts of Energy
• 7 ounces of Grapefruit, sections, canned, light syrup pack, solids and liquids provide inadequate amounts of Fiber
• Both Raw Florida Oranges as well as Grapefruit, sections, canned, light syrup pack, solids and liquids provide inadequate amounts of Omega 3, Omega 6 and Protein in seven ounces.