Comparing Nutrients in 14 ounces Valencia Oranges VS Powder High Protein Nutritional Shake Mix

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Powder High Protein Nutritional Shake Mix	55%	25%	20%

Macro Nutrients

	Valencia Oranges	Powder High Protein Nutritional Shake Mix	Recommended Dietary Allowance
Energy	6.7% 194kcal	53.6% 1556kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	44% 42.5g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0% 0g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	197% 3.15g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	151% 25.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.3% 47g	62.2% 81g	130g per day for Men 19-50 years
Sugars	NA	19.5% 14g	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	26% 9.92g	0% 0g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	380% 213g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Powder High Protein Nutritional Shake Mix	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	827% 7442μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	709% 8.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	649% 8.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	620% 99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	992% 49.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	763% 9.92mg	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	38.7% 155μg	567% 2266μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1063% 25.5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	214% 192mg	331% 298mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	331% 1984IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	447% 67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	413% 496μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Powder High Protein Nutritional Shake Mix	Recommended Dietary Allowance
Calcium	16% 159mg	283% 2834mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	1102% 9.92mg	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	1116% 89.3mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	472% 1984mg	420mg per day for Men 19-50 years
Manganese	3.97% 0.091mg	21570% 496mg	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	9.64% 67.5mg	810% 5672mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	117% 3969mg	3400mg per day for Men 19-50 years
Selenium	NA	631% 347μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	321% 4818mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	677% 74.4mg	11mg per day for Men 19-50 years
Water	9.26% 343g	0.89% 33g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Powder High Protein Nutritional Shake Mix per 14 oz

Compare the macro and micronutrient content in 14 oz of Valencia Oranges versus 14 oz of Powder High Protein Nutritional Shake Mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Valencia Oranges vs Powder High Protein Nutritional Shake Mix:

• 14 oz of Powder High Protein Nutritional Shake Mix contain 156.3 times more Vitamin A, 24.6 times more Vitamin B1, 53.1 times more Vitamin B2, 91.2 times more Vitamin B3, 50 times more Vitamin B5, 39.7 times more Vitamin B6, 14.6 times more Vitamin B9, more Vitamin B12, 1.5 times more Vitamin C and more Vitamin D than Raw Valencia Oranges.
• 14 ounces of Valencia Oranges have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12 and Vitamin D

Comparing minerals per 14 ounces for Valencia Oranges vs Powder High Protein Nutritional Shake Mix:

• 14 ounces of Valencia Oranges have 10.4 times more Water than Powder High Protein Nutritional Shake Mix.
• While 14 oz of Powder High Protein Nutritional Shake Mix contain 17.9 times more Calcium, 67.6 times more Copper, 250 times more Iron, 50 times more Magnesium, 5434.8 times more Manganese, 84.1 times more Phosphorus, 5.6 times more Potassium, more Sodium and 312.5 times more Zinc than Raw Valencia Oranges.
• 14 ounces of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Valencia Oranges have more Fiber than Powder High Protein Nutritional Shake Mix.
• While 14 oz of Powder High Protein Nutritional Shake Mix contain 8 times more Energy, 35.7 times more Fat, 49.6 times more Omega 3, 147.2 times more Omega 6, 1.7 times more Carbohydrate and 51.5 times more Protein than Raw Valencia Oranges.
• 14 ounces of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein
• 14 ounces of Powder High Protein Nutritional Shake Mix provide inadequate amounts of Fiber