Comparing Nutrients in 100 calories GrapefruitVS Oranges

Weight per 100 calories

Grapefruit

313g

Oranges

213g

Raw Oranges have 1.5 times more energy per unit of mass than Raw Grapefruit, which is low in comparison to other foods. Grapefruit having low energy density.

Which food has more nutrients per 100 calories - Grapefruit or Oranges?

Macros Ratio

Protein Fat Carbs

Grapefruit

90%

Oranges

91%

100 kcal ▼

Macro Nutrients

Grapefruitvs Oranges

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.32%0.31g

Fat

0.26%0.26g

0.31 gvs0.26 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.14%0.044g

Saturated Fat

0.1%0.032g

0.044 gvs0.032 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.98%0.016g

Omega 3

0.93%0.015g

0.016 gvs0.015 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.35%0.059g

Omega 6

0.23%0.038g

0.059 gvs0.038 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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19.4%25.3g

Carbohydrate

19.2%25g

25.3 gvs25 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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30%22g

Sugars

27.4%20g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

22 gvs20 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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9.05%3.44g

Fiber

13.4%5.1g

3.44 gvs5.1 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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3.5%1.97g

Protein

3.57%2g

1.97 gvs2 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Grapefruitvs Oranges

16%144μg

Vitamin A

2.6%23.4μg

RAE, retinol activity equivalents

144 μgvs23.4 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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9.38%0.11mg

Vitamin B1

15.4%0.19mg

Thiamine

0.11 mgvs0.19 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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4.8%0.063mg

Vitamin B2

6.55%0.085mg

Riboflavin

0.063 mgvs0.085 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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4.9%0.78mg

Vitamin B3

3.75%0.6mg

Niacin, nicotinic acid, niacinamide

0.78 mgvs0.6 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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17.7%0.88mg

Vitamin B5

10.6%0.53mg

Pantothenic acid

0.88 mgvs0.53 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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10%0.13mg

Vitamin B6

9.8%0.13mg

Pyridoxine

0.13 mgvs0.13 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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7.8%31.3μg

Vitamin B9

16%64μg

Folates and Folic Acid

31.3 μgvs64 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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119%108mg

Vitamin C

126%113mg

Ascorbic acid

108 mgvs113 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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2.7%0.41mg

Vitamin E

2.55%0.38mg

Tocopherols and Tocotrienols

0.41 mgvs0.38 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Grapefruitvs Oranges

3.75%37.5mg

Calcium

8.5%85mg

37.5 mgvs85 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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16.3%0.15mg

Copper

10.6%0.096mg

0.15 mgvs0.096 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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0.078%3.13μg

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

3.13 μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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3.5%0.28mg

Iron

2.66%0.21mg

0.28 mgvs0.21 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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5.95%25mg

Magnesium

5.07%21.3mg

25 mgvs21.3 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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1.63%0.038mg

Manganese

2.3%0.053mg

0.038 mgvs0.053 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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3.57%25mg

Phosphorus

4.26%29.8mg

25 mgvs29.8 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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12.8%434mg

Potassium

11.3%385mg

434 mgvs385 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.7%0.94μg

Selenium

1.93%1.06μg

0.94 μgvs1.06 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0%0mg

Sodium

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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2%0.22mg

Zinc

1.35%0.15mg

0.22 mgvs0.15 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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7.68%284g

Water

5%185g

284 gvs185 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Grapefruit vs Oranges:

Raw Grapefruit has 6.1 times more Vitamin A, 1.3 times more Vitamin B3 and 1.7 times more Vitamin B5 than Raw Oranges.
While Raw Oranges contain 1.6 times more Vitamin B1, 1.4 times more Vitamin B2 and 2 times more Vitamin B9 than Raw Grapefruit.
Both Raw Grapefruit and Raw Oranges have similar amounts of Vitamin B6, Vitamin C and Vitamin E per 100 kcal.
Both Raw Grapefruit as well as Raw Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Grapefruit vs Oranges:

Raw Grapefruit has 1.5 times more Copper, 1.3 times more Iron, 1.5 times more Zinc and 1.5 times more Water than Raw Oranges.
While Raw Oranges contain 2.3 times more Calcium and 1.4 times more Manganese than Raw Grapefruit.
Both Raw Grapefruit and Raw Oranges have similar amounts of Magnesium, Phosphorus, Potassium and Selenium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Raw Oranges contain 1.5 times more Fiber than Raw Grapefruit.
Both Raw Grapefruit and Raw Oranges have similar amounts of Energy, Carbohydrate, Sugars and Protein per 100 kcal.
Both Raw Grapefruit as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

GrapefruitVS Pink GrapefruitOrangesVS Pink GrapefruitGrapefruitVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 100 calories GrapefruitVS Oranges

Weight per 100 calories

Which food has more nutrients per 100 calories - Grapefruit or Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: