Comparing Nutrients in 100 grams Florida Oranges VS Pink Grapefruit

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Pink Grapefruit	7%	3%	90%

Macro Nutrients

	Florida Oranges	Pink Grapefruit	Recommended Dietary Allowance
Energy	1.6% 46kcal	1.45% 42kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.14% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.078% 0.025g	0.066% 0.021g	32g per day for Men 19-50 years
Omega 3	0.69% 0.011g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	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	8.88% 11.5g	8.2% 10.7g	130g per day for Men 19-50 years
Sugars	12.6% 9.14g	9.5% 6.9g	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	2.44% 1.77g	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	% 1.6g	g per day for Men 19-50 years
Sucrose	NA	% 3.5g	g per day for Men 19-50 years
Fiber	6.3% 2.4g	4.2% 1.6g	38g per day for Men 19-50 years
Protein	1.25% 0.7g	1.38% 0.77g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Pink Grapefruit	Recommended Dietary Allowance
Vitamin A	1.22% 11μg	6.44% 58μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	3.6% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	2.4% 0.031mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	1.28% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	5.24% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.92% 0.051mg	4.08% 0.053mg	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	4.25% 17μg	3.25% 13μg	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	50% 45mg	34.7% 31mg	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	1.2% 0.18mg	0.87% 0.13mg	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	Pink Grapefruit	Recommended Dietary Allowance
Calcium	4.3% 43mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	3.56% 0.032mg	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	1.13% 0.09mg	1% 0.08mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	2.14% 9mg	420mg per day for Men 19-50 years
Manganese	1.04% 0.024mg	0.96% 0.022mg	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	1.7% 12mg	2.57% 18mg	700mg per day for Men 19-50 years
Potassium	4.97% 169mg	3.97% 135mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	0.18% 0.1μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	0.73% 0.08mg	0.64% 0.07mg	11mg per day for Men 19-50 years
Water	2.36% 87g	2.4% 88g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Pink Grapefruit per 100 g

Compare the macro and micronutrient content in 100 g of Florida Oranges versus 100 g of Pink Grapefruit to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Florida Oranges vs Pink Grapefruit:

• 100 grams of Florida Oranges have 2.3 times more Vitamin B1, 1.3 times more Vitamin B2, 2 times more Vitamin B3, 1.3 times more Vitamin B9 and 1.4 times more Vitamin C than Pink Grapefruit.
• While 100 g of Raw Pink and Red Grapefruit contain 5.3 times more Vitamin A than Raw Florida Oranges.
• Both Florida Oranges and Pink Grapefruit provide similar amounts of Vitamin B5 and Vitamin B6 per 100 grams.
• 100 grams of Florida Oranges have insufficient amounts of Vitamin A
• 100 grams of Pink Grapefruit have insufficient amounts of Vitamin B3
• Both Raw Florida Oranges as well as Raw Pink and Red Grapefruit have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Florida Oranges vs Pink Grapefruit:

• 100 grams of Florida Oranges have 2 times more Calcium, 1.2 times more Copper and 1.3 times more Potassium than Pink Grapefruit.
• While 100 g of Raw Pink and Red Grapefruit contain 1.5 times more Phosphorus than Raw Florida Oranges.
• Both Florida Oranges and Pink Grapefruit contain similar levels of Magnesium and Water per 100 grams.
• 100 grams of Florida Oranges lack sufficient amounts of Phosphorus
• Both Raw Florida Oranges as well as Raw Pink and Red Grapefruit lack sufficient amounts of Iron, Manganese, Selenium and Zinc in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Florida Oranges have 1.3 times more Sugars and 1.5 times more Fiber than Pink Grapefruit.
• Both Florida Oranges and Pink Grapefruit offer comparable quantities of Carbohydrate per 100 grams.
• Both Raw Florida Oranges as well as Raw Pink and Red Grapefruit provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in 100 grams.