Comparing Nutrients in 100 grams Grapefruit VS Fresh Orange juice

Macros Ratio

	Protein	Fat	Carbs
Grapefruit	7%	3%	90%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Grapefruit	Fresh Orange juice	Recommended Dietary Allowance
Energy	1.1% 32kcal	1.55% 45kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	0.21% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.044% 0.014g	0.075% 0.024g	32g per day for Men 19-50 years
Omega 3	0.31% 0.005g	0.69% 0.011g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.019g	0.17% 0.029g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.2% 8.1g	8% 10.4g	130g per day for Men 19-50 years
Sugars	9.63% 7g	11.6% 8.4g	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	2.92% 2.12g	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	% 1.8g	g per day for Men 19-50 years
Sucrose	NA	% 4.14g	g per day for Men 19-50 years
Fiber	2.9% 1.1g	0.53% 0.2g	38g per day for Men 19-50 years
Protein	1.13% 0.63g	1.25% 0.7g	56g per day for Men 19-50 years

Vitamins

	Grapefruit	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	5.1% 46μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3% 0.036mg	7.5% 0.09mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.54% 0.02mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.56% 0.25mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.66% 0.28mg	3.8% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.23% 0.042mg	3.08% 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	2.5% 10μg	7.5% 30μg	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	38.2% 34.4mg	55.6% 50mg	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	0.87% 0.13mg	0.27% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.083% 0.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Grapefruit	Fresh Orange juice	Recommended Dietary Allowance
Calcium	1.2% 12mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	5.22% 0.047mg	4.9% 0.044mg	0.9mg per day for Men 19-50 years
Fluoride	0.025% 1μg	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	1.13% 0.09mg	2.5% 0.2mg	8mg per day for Men 19-50 years
Magnesium	1.9% 8mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	0.52% 0.012mg	0.61% 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	1.14% 8mg	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	4.1% 139mg	5.9% 200mg	3400mg per day for Men 19-50 years
Selenium	0.55% 0.3μg	0.18% 0.1μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	0.64% 0.07mg	0.45% 0.05mg	11mg per day for Men 19-50 years
Water	2.46% 91g	2.4% 88.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Grapefruit VS Fresh Orange juice per 100 g

Compare the macro and micronutrient content in 100 g of Grapefruit versus 100 g of Fresh Orange juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Grapefruit vs Fresh Orange juice:

• 100 grams of Grapefruit have 4.6 times more Vitamin A and 1.5 times more Vitamin B5 than Fresh Orange juice.
• While 100 g of Raw Orange juice contain 2.5 times more Vitamin B1, 1.5 times more Vitamin B2, 1.6 times more Vitamin B3, 3 times more Vitamin B9 and 1.5 times more Vitamin C than Raw Grapefruit.
• Both Grapefruit and Fresh Orange juice provide similar amounts of Vitamin B6 per 100 grams.
• 100 grams of Grapefruit have insufficient amounts of Vitamin B2 and Vitamin B3
• 100 grams of Fresh Orange juice have insufficient amounts of Vitamin A
• Both Raw Grapefruit as well as Raw Orange juice have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Grapefruit vs Fresh Orange juice:

• 100 g of Raw Orange juice contain 2.2 times more Iron, 1.4 times more Magnesium, 2.1 times more Phosphorus and 1.4 times more Potassium than Raw Grapefruit.
• Both Grapefruit and Fresh Orange juice contain similar levels of Copper and Water per 100 grams.
• 100 grams of Grapefruit lack sufficient amounts of Iron, Magnesium and Phosphorus
• Both Raw Grapefruit as well as Raw Orange juice lack sufficient amounts of Calcium, Manganese, Selenium and Zinc in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Grapefruit have 5.5 times more Fiber than Fresh Orange juice.
• While 100 g of Raw Orange juice contain 1.3 times more Carbohydrate than Raw Grapefruit.
• Both Grapefruit and Fresh Orange juice offer comparable quantities of Sugars per 100 grams.
• 100 grams of Fresh Orange juice provide inadequate amounts of Fiber
• Both Raw Grapefruit as well as Raw Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in 100 grams.