Comparing Nutrients in 14 ounces Groundcherries VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Groundcherries	13%	11%	76%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Groundcherries	Florida Oranges	Recommended Dietary Allowance
Energy	7.25% 210kcal	6.3% 183kcal	2900kcal per day for Men 19-50 years
Fat	2.86% 2.78g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	NA	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	NA	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	NA	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34% 44.5g	35.2% 46g	130g per day for Men 19-50 years
Sugars	NA	50% 36.3g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	25% 9.53g	38g per day for Men 19-50 years
Protein	13.5% 7.54g	4.96% 2.78g	56g per day for Men 19-50 years

Vitamins

	Groundcherries	Florida Oranges	Recommended Dietary Allowance
Vitamin A	16% 143μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.4% 0.44mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69.5% 11mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	15.6% 0.2mg	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	NA	17% 67.5μg	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	48.5% 43.7mg	198% 179mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Groundcherries	Florida Oranges	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	NA	17% 0.15mg	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	49.6% 3.97mg	4.47% 0.36mg	8mg per day for Men 19-50 years
Magnesium	NA	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	NA	4.14% 0.095mg	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	22.7% 159mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	NA	19.7% 671mg	3400mg per day for Men 19-50 years
Selenium	NA	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	NA	0% 0mg	1500mg per day for Men 19-50 years
Zinc	NA	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	9.16% 339g	9.35% 346g	3700g per day for Men 19-50 years

Nutrient Comparison: Groundcherries VS Florida Oranges per 14 oz

Compare the macro and micronutrient content in 14 oz of Groundcherries versus 14 oz of Florida Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Groundcherries vs Florida Oranges:

• 14 ounces of Groundcherries have 3.3 times more Vitamin A and 7 times more Vitamin B3 than Florida Oranges.
• While 14 oz of Raw Florida Oranges contain 4.1 times more Vitamin C than Raw Groundcherries.
• Both Groundcherries and Florida Oranges provide similar amounts of Vitamin B1 and Vitamin B2 per 14 ounces.
• 14 ounces of Florida Oranges have insufficient amounts of Vitamin A
• Both Raw Groundcherries as well as Raw Florida Oranges have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Groundcherries vs Florida Oranges:

• 14 ounces of Groundcherries have 11.1 times more Iron and 3.3 times more Phosphorus than Florida Oranges.
• While 14 oz of Raw Florida Oranges contain 4.8 times more Calcium than Raw Groundcherries.
• Both Groundcherries and Florida Oranges contain similar levels of Water per 14 ounces.
• 14 ounces of Groundcherries lack sufficient amounts of Calcium
• 14 ounces of Florida Oranges lack sufficient amounts of Iron and Phosphorus

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Groundcherries have 2.7 times more Protein than Florida Oranges.
• Both Groundcherries and Florida Oranges offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Florida Oranges provide inadequate amounts of Protein
• Both Raw Groundcherries as well as Raw Florida Oranges provide inadequate amounts of Energy in 14 ounces.