Comparing Nutrients in 14 ounces Loquats VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Loquats	3%	3%	94%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Loquats	Valencia Oranges	Recommended Dietary Allowance
Energy	6.43% 187kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	1.8% 0.31g	1.03% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37% 48g	36.3% 47g	130g per day for Men 19-50 years
Sugars	NA	NA	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	17.8% 6.75g	26% 9.92g	38g per day for Men 19-50 years
Protein	3.05% 1.7g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Loquats	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	33.5% 302μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.3% 0.075mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.47% 0.71mg	6.8% 1.1mg	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	30.5% 0.4mg	19.2% 0.25mg	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	14% 55.6μg	38.7% 155μg	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	4.4% 3.97mg	214% 192mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Loquats	Valencia Oranges	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	16.3% 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	14% 1.1mg	4.47% 0.36mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	25.5% 0.59mg	3.97% 0.091mg	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	15.3% 107mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	31% 1056mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	9.3% 344g	9.26% 343g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Loquats vs Valencia Oranges:

• Raw Loquats have 6.3 times more Vitamin A and 1.6 times more Vitamin B6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 4.6 times more Vitamin B1, 1.7 times more Vitamin B2, 1.5 times more Vitamin B3, 2.8 times more Vitamin B9 and 48.5 times more Vitamin C than Raw Loquats.
• Both Raw Loquats as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Loquats vs Valencia Oranges:

• Raw Loquats have 3.1 times more Iron, 1.3 times more Magnesium, 6.4 times more Manganese, 1.6 times more Phosphorus and 1.5 times more Potassium than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.5 times more Calcium than Raw Loquats.
• Both Raw Loquats and Raw Valencia Oranges have similar amounts of Copper and Water per 14 oz.
• Both Raw Loquats as well as Raw Valencia Oranges have insufficient amounts of Zinc in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Valencia Oranges contain 1.5 times more Fiber and 2.4 times more Protein than Raw Loquats.
• Both Raw Loquats and Raw Valencia Oranges have similar amounts of Energy, Omega 3 and Carbohydrate per 14 oz.
• Both Raw Loquats as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.