Comparing Nutrients in 14 ounces Oranges VS Raw Quinoa

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Raw Quinoa	15%	15%	70%

Macro Nutrients

	Oranges	Raw Quinoa	Recommended Dietary Allowance
Energy	6.43% 187kcal	50.4% 1461kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	25% 24g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	8.76% 2.8g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	64.5% 1.03g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	69.5% 12g	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	196% 255g	130g per day for Men 19-50 years
Sugars	51% 37g	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	25% 9.53g	73% 27.8g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	100% 56g	56g per day for Men 19-50 years

Vitamins

	Oranges	Raw Quinoa	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	119% 1.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	97% 1.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	37.7% 6.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	61.3% 3.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	149% 1.93mg	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	183% 730μg	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	NA	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	64.6% 9.7mg	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	Raw Quinoa	Recommended Dietary Allowance
Calcium	16% 159mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	260% 2.34mg	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	227% 18mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	186% 782mg	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	351% 8.07mg	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	259% 1814mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	65.7% 2235mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	61.3% 33.7μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	112% 12.3mg	11mg per day for Men 19-50 years
Water	9.3% 344g	1.42% 52.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oranges vs Raw Quinoa:

• Raw Oranges have 11 times more Vitamin A than Raw Quinoa.
• While Raw Quinoa contains 4.1 times more Vitamin B1, 8 times more Vitamin B2, 5.4 times more Vitamin B3, 3.1 times more Vitamin B5, 8.1 times more Vitamin B6, 6.1 times more Vitamin B9 and 13.6 times more Vitamin E than Raw Oranges.
• Both Raw Oranges as well as Raw Quinoa have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Oranges vs Raw Quinoa:

• Raw Oranges have 6.5 times more Water than Raw Quinoa.
• While Raw Quinoa contains 13.1 times more Copper, 45.7 times more Iron, 19.7 times more Magnesium, 81.3 times more Manganese, 32.6 times more Phosphorus, 3.1 times more Potassium, 17 times more Selenium and 44.3 times more Zinc than Raw Oranges.
• Both Raw Oranges and Raw Quinoa have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Quinoa contains 7.8 times more Energy, 50.6 times more Fat, 47.1 times more Saturated Fat, 37.1 times more Omega 3, 165.4 times more Omega 6, 5.5 times more Carbohydrate, 2.9 times more Fiber and 15 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Raw Quinoa have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.