Comparing Nutrients in 14 ounces Valencia Oranges VS Human Breast Milk

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Human Breast Milk	6%	55%	39%

Macro Nutrients

	Valencia Oranges	Human Breast Milk	Recommended Dietary Allowance
Energy	6.7% 194kcal	9.6% 278kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	18% 17.4g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	25% 7.98g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	8.73% 1.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	19% 55.6mg	290mg per day for Men 19-50 years
Carbohydrate	36.3% 47g	21% 27.3g	130g per day for Men 19-50 years
Sugars	NA	37.7% 27.3g	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	26% 9.92g	0% 0g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	7.3% 4.1g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Human Breast Milk	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	27% 242μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	4.63% 0.056mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	4.4% 0.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	17.7% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	3.36% 0.044mg	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	4.96% 20μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	8.27% 0.2μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	214% 192mg	22% 20mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	2% 12IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Human Breast Milk	Recommended Dietary Allowance
Calcium	16% 159mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	23% 0.21mg	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	1.5% 0.12mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	2.83% 12mg	420mg per day for Men 19-50 years
Manganese	3.97% 0.091mg	4.5% 0.1mg	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	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	5.95% 202mg	3400mg per day for Men 19-50 years
Selenium	NA	13% 7.14μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	9.26% 343g	9.4% 347g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Valencia Oranges vs Human Breast Milk:

• Raw Valencia Oranges have 6.2 times more Vitamin B1, 1.5 times more Vitamin B3, 5.7 times more Vitamin B6, 7.8 times more Vitamin B9 and 9.7 times more Vitamin C than Fluid Mature Human Breast Milk.
• While Fluid Mature Human Breast Milk contains 5.1 times more Vitamin A and more Vitamin B12 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Fluid Mature Human Breast Milk have similar amounts of Vitamin B2 and Vitamin B5 per 14 oz.
• Both Raw Valencia Oranges as well as Fluid Mature Human Breast Milk have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Valencia Oranges vs Human Breast Milk:

• Raw Valencia Oranges have 1.3 times more Calcium, 3 times more Iron, 3.3 times more Magnesium, 1.2 times more Phosphorus and 3.5 times more Potassium than Fluid Mature Human Breast Milk.
• While Fluid Mature Human Breast Milk contains 1.4 times more Copper, more Sodium and 2.8 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Fluid Mature Human Breast Milk have similar amounts of Manganese and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Valencia Oranges have 1.7 times more Carbohydrate and more Fiber than Fluid Mature Human Breast Milk.
• While Fluid Mature Human Breast Milk contains 1.4 times more Energy, 14.6 times more Fat, 57.4 times more Saturated Fat, 3.3 times more Omega 3, 8.5 times more Omega 6 and more Cholesterol than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Fluid Mature Human Breast Milk have similar amounts of Protein per 14 oz.
• Both Raw Valencia Oranges as well as Fluid Mature Human Breast Milk have insufficient amounts of Glucose and Sucrose in 14 oz.