Comparing Nutrients in 7 ounces Navel Oranges VS Grapefruit

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Grapefruit	7%	3%	90%

Macro Nutrients

	Navel Oranges	Grapefruit	Recommended Dietary Allowance
Energy	3.35% 97kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	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	19% 25g	12.3% 16g	130g per day for Men 19-50 years
Sugars	23.3% 17g	19% 14g	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	6.16% 4.47g	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	% 3.9g	NA	g per day for Men 19-50 years
Sucrose	% 8.5g	NA	g per day for Men 19-50 years
Fiber	11.5% 4.37g	5.74% 2.2g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	2.23% 1.25g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Grapefruit	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	5.95% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	3.1% 0.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	11.2% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	6.4% 0.083mg	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	17% 67.5μg	4.96% 20μg	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	130% 117mg	76% 68.3mg	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% 0.3mg	1.7% 0.26mg	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

	Navel Oranges	Grapefruit	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	10.4% 0.093mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.05% 2μg	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	3.22% 0.26mg	2.23% 0.18mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	1.04% 0.024mg	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	6.52% 45.6mg	2.27% 16mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	8.1% 276mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	1.26% 0.14mg	11mg per day for Men 19-50 years
Water	4.6% 171g	4.87% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Grapefruit per 7 oz

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

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

• 7 ounces of Navel Oranges have 1.9 times more Vitamin B1, 2.6 times more Vitamin B2, 1.7 times more Vitamin B3, 1.9 times more Vitamin B6, 3.4 times more Vitamin B9 and 1.7 times more Vitamin C than Grapefruit.
• While 7 oz of Raw Grapefruit contain 3.8 times more Vitamin A than Raw Navel Oranges.
• Both Navel Oranges and Grapefruit provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin A
• 7 ounces of Grapefruit have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Raw Navel Oranges as well as Raw Grapefruit have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Grapefruit:

• 7 ounces of Navel Oranges have 3.6 times more Calcium, 1.4 times more Magnesium and 2.9 times more Phosphorus than Grapefruit.
• Both Navel Oranges and Grapefruit contain similar levels of Copper, Potassium and Water per seven ounces.
• 7 ounces of Grapefruit lack sufficient amounts of Calcium, Magnesium and Phosphorus
• Both Raw Navel Oranges as well as Raw Grapefruit lack sufficient amounts of Iron, Manganese, Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 1.6 times more Carbohydrate, 1.2 times more Sugars and 2 times more Fiber than Grapefruit.
• Both Raw Navel Oranges as well as Raw Grapefruit provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in seven ounces.