Comparing Nutrients in 7 ounces Pummelo VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Pummelo	7%	1%	92%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Pummelo	Oranges with Peel	Recommended Dietary Allowance
Energy	2.6% 75.4kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	0.082% 0.079g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	NA	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	NA	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	NA	0.51% 0.087g	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	23.7% 30.8g	130g per day for Men 19-50 years
Sugars	NA	NA	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	5.22% 2g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	2.7% 1.5g	4.6% 2.58g	56g per day for Men 19-50 years

Vitamins

	Pummelo	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.87% 25.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.62% 0.067mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.73% 0.44mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.5% 0.071mg	14% 0.18mg	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	15% 59.5μg	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	157% 141mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pummelo	Oranges with Peel	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.095mg	12.6% 0.11mg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	1.47% 0.034mg	NA	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	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	12.6% 429mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	NA	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	4.78% 177g	4.4% 163g	3700g per day for Men 19-50 years

Nutrient Comparison: Pummelo VS Oranges with Peel per 7 oz

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

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

• 7 oz of Raw Oranges with Peel contain 2.9 times more Vitamin B1, 1.9 times more Vitamin B2, 2.3 times more Vitamin B3 and 2.6 times more Vitamin B6 than Raw Pummelo.
• Both Pummelo and Oranges with Peel provide similar amounts of Vitamin C per seven ounces.
• 7 ounces of Pummelo have insufficient amounts of Vitamin B3
• Both Raw Pummelo as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Pummelo vs Oranges with Peel :

• 7 oz of Raw Oranges with Peel contain 17.5 times more Calcium, 7.3 times more Iron, 2.3 times more Magnesium and 1.3 times more Phosphorus than Raw Pummelo.
• Both Pummelo and Oranges with Peel contain similar levels of Copper, Potassium and Water per seven ounces.
• 7 ounces of Pummelo lack sufficient amounts of Calcium, Iron and Magnesium
• Both Raw Pummelo as well as Raw Oranges with Peel lack sufficient amounts of Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Oranges with Peel contain 1.7 times more Energy, 1.6 times more Carbohydrate, 4.5 times more Fiber and 1.7 times more Protein than Raw Pummelo.
• 7 ounces of Pummelo provide inadequate amounts of Energy and Protein