Comparing Nutrients in 14 ounces Valencia Oranges VS Dried Zante Currants

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Dried Zante Currants	4%	1%	95%

Macro Nutrients

	Valencia Oranges	Dried Zante Currants	Recommended Dietary Allowance
Energy	6.7% 194kcal	39.7% 1151kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.9% 0.87g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	2.98% 0.048g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	0.82% 0.14g	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	235% 306g	130g per day for Men 19-50 years
Sugars	NA	341% 247g	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	178% 129g	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	% 118g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	26% 9.92g	46% 17.5g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	24.3% 13.6g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Dried Zante Currants	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	43.4% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	90% 1.17mg	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	9.92% 39.7μg	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	214% 192mg	20.7% 18.7mg	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	NA	2.9% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Dried Zante Currants	Recommended Dietary Allowance
Calcium	16% 159mg	35% 349mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	131% 1.2mg	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	93% 7.46mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	3.97% 0.091mg	59.5% 1.37mg	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	56% 393mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	91% 3084mg	3400mg per day for Men 19-50 years
Selenium	NA	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	11.4% 171mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	13.4% 1.47mg	11mg per day for Men 19-50 years
Water	9.26% 343g	1.9% 70g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Valencia Oranges vs Dried Zante Currants:

• Raw Valencia Oranges have 3 times more Vitamin A, 3.9 times more Vitamin B9 and 10.3 times more Vitamin C than Dried Zante Currants.
• While Dried Zante Currants contain 1.8 times more Vitamin B1, 3.6 times more Vitamin B2, 5.9 times more Vitamin B3 and 4.7 times more Vitamin B6 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Dried Zante Currants have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Valencia Oranges vs Dried Zante Currants:

• Raw Valencia Oranges have 4.9 times more Water than Dried Zante Currants.
• While Dried Zante Currants contain 2.2 times more Calcium, 8.1 times more Copper, 20.9 times more Iron, 3.6 times more Magnesium, 15 times more Manganese, 5.8 times more Phosphorus, 4.3 times more Potassium, more Sodium and 6.2 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 14 ounces:

• Raw Valencia Oranges have 1.3 times more Omega 3 than Dried Zante Currants.
• While Dried Zante Currants contain 5.9 times more Energy, 6.5 times more Carbohydrate, 1.8 times more Fiber and 3.3 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Dried Zante Currants have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.