Comparing Nutrients in 7 ounces Pummelo VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Pummelo	7%	1%	92%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Pummelo	Navel Oranges	Recommended Dietary Allowance
Energy	2.6% 75.4kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	0.082% 0.079g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	NA	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	NA	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	NA	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	14.7% 19g	19% 25g	130g per day for Men 19-50 years
Sugars	NA	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	5.22% 2g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	2.7% 1.5g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Pummelo	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.62% 0.067mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.73% 0.44mg	5.27% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.5% 0.071mg	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	NA	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	135% 121mg	130% 117mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pummelo	Navel Oranges	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.095mg	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	2.73% 0.22mg	3.22% 0.26mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	1.47% 0.034mg	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	4.8% 33.7mg	6.52% 45.6mg	700mg per day for Men 19-50 years
Potassium	12.6% 429mg	9.7% 329mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.13% 2mg	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	4.78% 177g	4.6% 171g	3700g per day for Men 19-50 years

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

• Raw Navel Oranges contain more Vitamin A, 2 times more Vitamin B1, 1.9 times more Vitamin B2, 1.9 times more Vitamin B3 and 2.2 times more Vitamin B6 than Raw Pummelo.
• Both Raw Pummelo and Raw Navel Oranges have similar amounts of Vitamin C per 7 oz.
• Both Raw Pummelo as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Pummelo vs Navel Oranges:

• Raw Pummelo has 1.2 times more Copper and 1.3 times more Potassium than Raw Navel Oranges.
• While Raw Navel Oranges contain 10.8 times more Calcium, 1.8 times more Magnesium, 1.7 times more Manganese and 1.4 times more Phosphorus than Raw Pummelo.
• Both Raw Pummelo and Raw Navel Oranges have similar amounts of Iron and Water per 7 oz.
• Both Raw Pummelo as well as Raw Navel Oranges have insufficient amounts of Zinc in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Navel Oranges contain 1.3 times more Energy, 1.3 times more Carbohydrate and 2.2 times more Fiber than Raw Pummelo.
• Both Raw Pummelo and Raw Navel Oranges have similar amounts of Protein per 7 oz.
• Both Raw Pummelo as well as Raw Navel Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.