Comparing Nutrients in 14 ounces Oranges VS Kumquats

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Kumquats	10%	10%	80%

Macro Nutrients

	Oranges	Kumquats	Recommended Dietary Allowance
Energy	6.43% 187kcal	9.7% 282kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	1.28% 0.41g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	11.7% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 46.6g	48.5% 63g	130g per day for Men 19-50 years
Sugars	51% 37g	51.2% 37g	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	25% 9.53g	68% 25.8g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	13.3% 7.46g	56g per day for Men 19-50 years

Vitamins

	Oranges	Kumquats	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	6.6% 59.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	16.5% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	11% 0.14mg	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	29.8% 119μg	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	235% 211mg	194% 174mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.76% 0.71mg	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Kumquats	Recommended Dietary Allowance
Calcium	16% 159mg	24.6% 246mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	42% 0.38mg	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	4.96% 0.4mg	42.7% 3.4mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	23.3% 0.54mg	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	7.94% 55.6mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	21.7% 738mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	9.3% 344g	8.67% 321g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oranges vs Kumquats:

• Raw Oranges have 2.4 times more Vitamin B1, 1.2 times more Vitamin B5, 1.7 times more Vitamin B6, 1.8 times more Vitamin B9 and 1.2 times more Vitamin C than Raw Kumquats.
• While Raw Kumquats contain 1.4 times more Vitamin A, 2.3 times more Vitamin B2 and 1.5 times more Vitamin B3 than Raw Oranges.
• Both Raw Oranges and Raw Kumquats have similar amounts of Vitamin E per 14 oz.
• Both Raw Oranges as well as Raw Kumquats have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Oranges vs Kumquats:

• Raw Kumquats contain 1.6 times more Calcium, 2.1 times more Copper, 8.6 times more Iron, 2 times more Magnesium, 5.4 times more Manganese, 1.4 times more Phosphorus and 2.4 times more Zinc than Raw Oranges.
• Both Raw Oranges and Raw Kumquats have similar amounts of Potassium and Water per 14 oz.
• Both Raw Oranges as well as Raw Kumquats have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Kumquats contain 1.5 times more Energy, 6.7 times more Omega 3, 1.4 times more Carbohydrate, 2.7 times more Fiber and 2 times more Protein than Raw Oranges.
• Both Raw Oranges and Raw Kumquats have similar amounts of Sugars per 14 oz.
• Both Raw Oranges as well as Raw Kumquats have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.