Comparing Nutrients in 300 calories Pink GrapefruitVS White Grapefruit

Weight per 300 calories

Pink Grapefruit

714g

White Grapefruit

909g

Pink Grapefruit has 1.3 times more energy per 100g than White Grapefruit. It has low energy density when compared to other foods. Raw White Grapefruit having low energy density.

Which food has more nutrients per 300 calories - Pink Grapefruit or White Grapefruit?

Macros Ratio

Protein Fat Carbs

Pink Grapefruit

90%

White Grapefruit

91%

300 kcal ▼

Macro Nutrients

Pink Grapefruitvs White Grapefruit

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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1.03%1g

Fat

0.94%0.91g

1 gvs0.91 g

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

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0.47%0.15g

Saturated Fat

0.4%0.13g

0.15 gvs0.13 g

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

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3.57%0.057g

Omega 3

2.84%0.045g

0.057 gvs0.045 g

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

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1.2%0.21g

Omega 6

1%0.17g

0.21 gvs0.17 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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58.6%76g

Carbohydrate

59%76.5g

76 gvs76.5 g

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

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68%49.2g

Sugars

92%66.5g

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

49.2 gvs66.5 g

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

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17.4%12.6g

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]

12.6 gvsNA g

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

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%11.5g

Glucose

11.5 gvsNA g

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

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%25g

Sucrose

25 gvsNA g

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

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30%11.4g

Fiber

26.3%10g

11.4 gvs10 g

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

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9.82%5.5g

Protein

11.2%6.27g

5.5 gvs6.27 g

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

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Vitamins

Pink Grapefruitvs White Grapefruit

46%414μg

Vitamin A

2.02%18μg

RAE, retinol activity equivalents

414 μgvs18 μg

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

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25.6%0.31mg

Vitamin B1

28%0.34mg

Thiamine

0.31 mgvs0.34 mg

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

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17%0.22mg

Vitamin B2

14%0.18mg

Riboflavin

0.22 mgvs0.18 mg

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

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9.1%1.46mg

Vitamin B3

15.3%2.45mg

Niacin, nicotinic acid, niacinamide

1.46 mgvs2.45 mg

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

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37.4%1.87mg

Vitamin B5

51.5%2.57mg

Pantothenic acid

1.87 mgvs2.57 mg

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

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29%0.38mg

Vitamin B6

30%0.39mg

Pyridoxine

0.38 mgvs0.39 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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23.2%93μg

Vitamin B9

22.7%91μg

Folates and Folic Acid

93 μgvs91 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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248%223mg

Vitamin C

336%303mg

Ascorbic acid

223 mgvs303 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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6.2%0.93mg

Vitamin E

7.88%1.2mg

Tocopherols and Tocotrienols

0.93 mgvs1.2 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

Pink Grapefruitvs White Grapefruit

15.7%157mg

Calcium

11%109mg

157 mgvs109 mg

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

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25.4%0.23mg

Copper

50.5%0.45mg

0.23 mgvs0.45 mg

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

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Fluoride

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

NA μgvsNA μg

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

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7.14%0.57mg

Iron

6.8%0.55mg

0.57 mgvs0.55 mg

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

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15.3%64.3mg

Magnesium

19.5%82mg

64.3 mgvs82 mg

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

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6.83%0.16mg

Manganese

5.14%0.12mg

0.16 mgvs0.12 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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18.4%129mg

Phosphorus

10.4%72.7mg

129 mgvs72.7 mg

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

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28.4%964mg

Potassium

39.6%1345mg

964 mgvs1345 mg

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

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1.3%0.71μg

Selenium

23%12.7μg

0.71 μgvs12.7 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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4.55%0.5mg

Zinc

5.8%0.64mg

0.5 mgvs0.64 mg

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

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17%629g

Water

22.2%823g

629 gvs823 g

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

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Lets compare vitamin content per 300 calories of Pink Grapefruit vs White Grapefruit:

Raw Pink and Red Grapefruit has 22.8 times more Vitamin A and 1.2 times more Vitamin B2 than Raw White Grapefruit.
While Raw White Grapefruit contains 1.7 times more Vitamin B3, 1.4 times more Vitamin B5, 1.4 times more Vitamin C and 1.3 times more Vitamin E than Raw Pink and Red Grapefruit.
Both Raw Pink and Red Grapefruit and Raw White Grapefruit have similar amounts of Vitamin B1, Vitamin B6 and Vitamin B9 per 300 kcal.
Both Raw Pink and Red Grapefruit as well as Raw White Grapefruit have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Pink Grapefruit vs White Grapefruit:

Raw Pink and Red Grapefruit has 1.4 times more Calcium, 1.3 times more Manganese and 1.8 times more Phosphorus than Raw White Grapefruit.
While Raw White Grapefruit contains 2 times more Copper, 1.3 times more Magnesium, 1.4 times more Potassium, 17.8 times more Selenium, 1.3 times more Zinc and 1.3 times more Water than Raw Pink and Red Grapefruit.
Both Raw Pink and Red Grapefruit and Raw White Grapefruit have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Pink and Red Grapefruit has 1.3 times more Omega 3 than Raw White Grapefruit.
While Raw White Grapefruit contains 1.4 times more Sugars than Raw Pink and Red Grapefruit.
Both Raw Pink and Red Grapefruit and Raw White Grapefruit have similar amounts of Energy, Carbohydrate, Fiber and Protein per 300 kcal.
Both Raw Pink and Red Grapefruit as well as Raw White Grapefruit have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Pink GrapefruitVS Grapefruit, sections, canned, water pack, solids and liquidsWhite GrapefruitVS Grapefruit, sections, canned, water pack, solids and liquids

Compare Foods

Comparing Nutrients in 300 calories Pink GrapefruitVS White Grapefruit

Weight per 300 calories

Which food has more nutrients per 300 calories - Pink Grapefruit or White Grapefruit?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: