Fresh citrus provide a variety of vitamins and minerals, plus is:

• Fat free
• Saturated fat free
• Sodium free
• Cholesterol free
• Free from added sugars

Typical Nutrition Values for 1 Medium Orange (154 g)
Nutrient	% Daily Value*
Calories	80 kcal
Calories from fat	0
Total Carbohydrate	19 g (6%)
Dietary fiber	3 g (12%)
Sugars	14 g
Protein	1 g
Total fat	0 g (0%)
Sodium	0 mg (0%)
Potassium	250 mg (7%)
Vitamin C	130%
Thiamin	10%
Niacin	2%
Folate	10%
Calcium	6%
Vitamin B6	4%
Magnesium	4%
Vitamin A	2%
Not a significant source of saturated fat, cholesterol and iron.
* Percent Daily Value based on a 2,000 calorie diet.
Data source: FDA, Appendix C to Part 101.--Nutrition Facts for Raw Fruits and Vegetables, Revised 7/25/2006, effective 1/1/2008. Data for thiamin, niacin, folate, vitamin B6 and magnesium from the USDA National Nutrient Database for Standard Reference, Release 19 (NDB 09200), accessed 6/4/2007.
Nutritional values may vary based on the variety of citrus fruit and place of origin. Refer to the USDA National Nutrient Database for Standard Reference at http://www.ars.usda.gov/main/site_main.htm?modecode=12354500 or check with your citrus vendor for additional information.
Information is not intended for labeling food in packaged form.

Vitamin C
A medium orange or grapefruit (154 g) are excellent sources of vitamin C.

• Oranges and grapefruit are loaded with vitamin C (also known as ascorbic acid). In fact, a medium orange or grapefruit provides at least 100% of the Daily Value for vitamin C! Vitamin C is one of the most powerful antioxidants, acting as a scavenger to help neutralize free radicals (naturally occurring harmful elements that can damage cells, DNA, and proteins within the body). Antioxidants may assist in fighting cell and tissue damage that could eventually lead to diseases such as heart disease and cancer.

• Vitamin C can support a healthy immune system to help the body fight infection. A serving of fresh orange or grapefruit can provide vitamin C and a host of other nutrients that your immune system needs to stay strong and healthy.^{1, 2} Fruits and vegetables, especially citrus fruits, are primary contributors of vitamin C in the diet. A diet rich in fruits and vegetables may help reduce the risk of various types of cancer, such as esophageal cancer.³

• Vitamin C is essential for the production of collagen, a protein that gives structure to bones, cartilage, muscle and blood vessels, and can help support tissue repair, wound and bone healing, and healthy skin.

• Vitamin C can help increase iron absorption. Iron deficiency is one of the most common nutritional deficiencies worldwide and has been reported in 9%-16% of the adolescent and adult female population in the United States.⁴ Vitamin C can help boost the absorption of non-heme iron (the iron found in plants, not meat products).⁵ So including citrus as part of a spinach salad may help your body absorb more iron from the spinach. Vitamin C-rich foods should be included daily to get the most iron out of foods.

• Vitamin C is important for healthy body growth. It helps babies grow and helps build strong bones and teeth. And, it helps the expecting mom's body absorb certain forms of iron. Vitamin C requirements are 13 percent higher when a woman is expecting.⁶

Typical Nutrition Values for 1/2 Medium Grapefruit (154 g)
Nutrient	% Daily Value*
Calories	60 kcal
Calories from fat	0
Total Carbohydrate	15 g (5%)
Dietary fiber	2g (8%)
Sugars	11 g
Protein	1 g
Total fat	0 g (0%)
Sodium	0 mg (0%)
Potassium	160 mg (5%)
% Daily Value*
Vitamin C	100%
Thiamin	4%
Niacin	2%
Folate	4%
Calcium	4%
Vitamin B6	4%
Magnesium	4%
Vitamin A**	35%**
Not a significant source of saturated fat, cholesterol and iron.
* Percent Daily Value based on a 2,000 calorie diet.
** Pink or red grapefruit.
Data source: FDA, Appendix C to Part 101.--Nutrition Facts for Raw Fruits and Vegetables, Revised 7/25/2006, effective 1/1/2008. Data for thiamin, niacin, folate, vitamin B6 and magnesium from the USDA National Nutrient Database for Standard Reference, Release 20 (NDB 09112), accessed 9/24/2008.
Nutritional values may vary based on the variety of citrus fruit and place of origin. Refer to the USDA National Nutrient Database for Standard Reference at http://www.ars.usda.gov/main/site_main.htm?modecode=12354500 or check with your citrus vendor for additional information.
Information is not intended for labeling food in packaged form.

Carotenoids and Vitamin A
Half of a medium pink or red grapefruit (154 g) is an excellent source of vitamin A.

Carotenoids are pigments found naturally in some foods, primarily fruits and vegetables. The most prevalent carotenoids in the American diet are alpha-carotene, beta-carotene, lycopene, lutein, zeaxanthin and beta-cryptoxanthin. Some carotenoids can be converted to vitamin A in the body (called pro-vitamin A carotenoids). Alpha-carotene, beta-carotene, and beta-cryptoxanthin are pro-vitamin A carotenoids. Grapefruit contain beta-carotene. Carotenoids are thought to have antioxidant and anti-carcinogenic activities, although beta-carotene supplements were found to be cancer promoting in some cases.

Potassium
A medium orange (154 g) offers 7% of the Daily Value for potassium and half of a medium grapefruit (154 g) offers 5% of the Daily Value for potassium.

• Potassium is a mineral important for maintaining fluid and electrolyte balance in cells, sending nerve impulses, and helping muscles contract.
• According to the National Heart, Lung, and Blood Institute’s High Blood Pressure Education Program, potassium plays an important role in our cardiovascular health.⁸

Fiber
A medium orange (154 g) offers 12% of the Daily Value for fiber and half of a medium grapefruit (154 g) offers 8% of the Daily Value for fiber.

• Fresh oranges and grapefruit contain fiber, which may help maintain healthy cholesterol levels and assist with digestion and elimination.
• According to the World Cancer Research Fund and American Institute for Cancer Research, there is strong evidence that diets high in fiber may help to reduce the risk of colorectal cancer.³

Folate
A medium orange (154 g) offers 10% of the Daily Value for folate and half of a medium grapefruit (154 g) offers 4% of the Daily Value for folate.

• Folate is essential for growth and development. It plays a key role in DNA formation and cell division, helps guard against one form of anemia, and may help reduce the risk of birth defects of the brain and spinal cord, known as "neural tube defects."
  • To help reduce the risk of someday having a baby with a neural tube defect, all women capable of becoming pregnant need to get 400 micrograms of the synthetic form of folate, folic acid, every day while consuming food folate from a varied diet.¹⁰ Eat an orange or grapefruit to help help increase the folate in your diet.
  • To help maintain a healthy pregnancy, women's folate needs increase by 50 percent.⁶
• Folate may significantly modify homocysteine (an amino acid) levels in the body. High levels of homocysteine in the blood have been associated with an increased risk for coronary heart disease.¹⁰
• Some research suggests that folate may be associated with a reduced risk for certain cancers, and some diseases affecting the brain such as dementia, Alzheimer’s disease, and depression.⁵

Typical Nutrition Values for 1 Medium Tangerine (109 g)
Nutrient	% Daily Value*
Calories	50 kcal
Calories from fat	0
Total Carbohydrate	13 g (4%)
Dietary fiber	2 g (8%)
Sugars	9 g
Protein	1 g
Total fat	0 g (0%)
Sodium	0 mg (0%)
Potassium	160 mg (5%)
% Daily Value*
Vitamin C	45%
Thiamin	4%
Niacin	2%
Folate	4%
Calcium	4%
Vitamin B6	4%
Magnesium	4%
Vitamin A	6%
Not a significant source of saturated fat, cholesterol and iron.
*Percent Daily Value based on a 2,000 calorie diet.
Data source: FDA, Appendix C to Part 101.--Nutrition Facts for Raw Fruits and Vegetables, Revised 7/25/2006, effective 1/1/2008. Data for thiamin, niacin, folate, vitamin B6 and magnesium from the USDA National Nutrient Database for Standard Reference, Release 19 (NDB 09218), accessed 6/5/2007.
Nutritional values may vary based on the variety of citrus fruit and place of origin. Refer to the USDA National Nutrient Database for Standard Reference at http://www.ars.usda.gov/main/site_main.htm?modecode=12354500 or check with your citrus vendor for additional information.
Information is not intended for labeling food in packaged form.

Phytonutrients

• The term “phytonutrients” is commonly used interchangeably with the term “phytochemical”. Phytonutrients are plant compounds which are thought to have nutritionally important or health-promoting qualities.
• Scientists are discovering that these plant-derived components are intimately involved in fighting cellular damage, a common initiation step in the pathways for cancer, aging and a variety of diseases.
• Unlike commonly known nutrients (protein, fat, vitamins, minerals), some of the nutritional/health roles phytonutrients play are only now being understood, so the recommended daily amounts considered "essential" for health may not yet been determined or verified. However, the importance of phytonutrients is steadily becoming apparent as research uncovers more benefits.
• Oranges naturally contain more than a wide array of phytonutrients; some are known as flavonoids, a class of natural compounds. Some flavonoids have been reported to have anti-oxidant, anti-allergic, anti-inflammatory, anti-viral, and anti-carcinogenic activities which may help protect against various diseases and conditions.¹¹ Hesperidin is the most common flavonoid found in oranges and naringin is the most common flavonoid found in grapefruit.

Magnesium
A medium orange (154 g) or half of a medium grapefruit (154 g) offers 4% of the Daily Value for magnesium.

• Magnesium is a mineral that helps your body generate energy and is required for the action of many enzyme systems.⁵
• Heart-healthy diets that are low in sodium and rich in potassium, calcium, and magnesium may have beneficial effects on blood pressure.¹²
• Magnesium may play an important role in bone health and diets rich in fruits and vegetables can optimize the intake of micronutrients required for bone health.¹³

Thiamin
A medium orange (154 g) offers 10% of the Daily Value for thiamin and half of a medium grapefruit (154 g) offers 4% of the Daily Value for thiamin.

• Juice an orange or grapefruit or eat fresh citrus for energy! The thiamin in the fruit is water-soluble and is associated with the action of many enzyme systems, the conversion of food into energy and the production/repair of DNA.
• Older individuals may be at increased risk for thiamin deficiency and should include foods with thiamin in their daily diets.⁵

Vitamin B6
A medium orange (154 g) or half of a medium grapefruit (154 g) offers 4% of the Daily Value for vitamin B6.

• Vitamin B6, or pyridoxine, helps the body process protein and carbohydrates in food and helps produce hemoglobin, a part of red blood cells that carries oxygen to all parts of the body.
• Higher homocysteine concentrations have been identified as a risk factor for heart disease. Vitamin B6 helps the body convert homocysteine to cysteine and lower the amount of homocysteine in the blood.¹⁰

Niacin
A medium orange (154 g) or half of a medium grapefruit (154 g) offers 2% of the Daily Value for niacin.

• Niacin helps metabolize the food you eat into energy your body can use. Niacin also is used for DNA repair and helps the body use calcium.
• For pregnant women, niacin requirements increase almost 30% to meet higher energy demands during pregnancy.⁶

Calcium
A medium orange (154 g) offers 6% of the Daily Value for calcium and half of a medium grapefruit (154 g) offers 4% of the Daily Value for calcium.

• Calcium aids in bone and tooth development, blood pressure regulation and muscle function.
• According to data from the 1999-2002 National Health and Nutrition Examination Survey, only 43% of men and 38% of women met the daily Adequate Intake (AI) recommendation for calcium.¹⁴
• In the U.S., 10 million individuals are estimated to already have osteoporosis and almost 34 million more are estimated to have low bone mass, placing them at increased risk for osteoporosis.¹⁵
• High blood pressure is a debilitating condition that can increase the risk of cardiovascular disease. Research supports that a calcium-rich diet, such as the Dietary Approaches to Stop Hypertension (DASH) diet, may help support healthy blood pressure.⁵

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