Comparing Nutrients in 14 ounces Oheloberries VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Oheloberries	5%	6%	89%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Oheloberries	Florida Oranges	Recommended Dietary Allowance
Energy	3.83% 111kcal	6.3% 183kcal	2900kcal per day for Men 19-50 years
Fat	0.9% 0.87g	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	21% 27g	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	2.7% 1.5g	4.96% 2.78g	56g per day for Men 19-50 years

Vitamins

	Oheloberries	Florida Oranges	Recommended Dietary Allowance
Vitamin A	18.5% 167μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.62% 0.067mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	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	26.5% 24mg	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

	Oheloberries	Florida Oranges	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	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	4.47% 0.36mg	4.47% 0.36mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	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	5.67% 39.7mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	4.44% 151mg	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	0.26% 3.97mg	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	9.9% 366g	9.35% 346g	3700g per day for Men 19-50 years

Nutrient Comparison: Oheloberries VS Florida Oranges per 14 oz

Compare the macro and micronutrient content in 14 oz of Oheloberries 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 Oheloberries vs Florida Oranges:

• 14 ounces of Oheloberries have 3.8 times more Vitamin A than Florida Oranges.
• While 14 oz of Raw Florida Oranges contain 5.9 times more Vitamin B1, 1.5 times more Vitamin B3 and 7.5 times more Vitamin C than Raw Oheloberries.
• Both Oheloberries and Florida Oranges provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Oheloberries have insufficient amounts of Vitamin B1 and Vitamin B3
• 14 ounces of Florida Oranges have insufficient amounts of Vitamin A
• Both Raw Oheloberries as well as Raw Florida Oranges have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Oheloberries vs Florida Oranges:

• 14 oz of Raw Florida Oranges contain 6.1 times more Calcium, 1.7 times more Magnesium and 4.4 times more Potassium than Raw Oheloberries.
• Both Oheloberries and Florida Oranges contain similar levels of Water per 14 ounces.
• 14 ounces of Oheloberries lack sufficient amounts of Calcium, Magnesium and Potassium
• Both Raw Oheloberries as well as Raw Florida Oranges lack sufficient amounts of Iron and Phosphorus in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Raw Florida Oranges contain 1.7 times more Carbohydrate than Raw Oheloberries.
• Both Raw Oheloberries as well as Raw Florida Oranges provide inadequate amounts of Energy and Protein in 14 ounces.