Comparing Nutrients in 14 ounces Valencia Oranges VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Valencia Oranges	Brazilnuts	Recommended Dietary Allowance
Energy	6.7% 194kcal	90% 2616kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	275% 266g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	200% 64g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	8.93% 0.14g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	569% 97g	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	36% 46.6g	130g per day for Men 19-50 years
Sugars	NA	12.8% 9.25g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 9.25g	g per day for Men 19-50 years
Fiber	26% 9.92g	78.3% 29.8g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	101% 57g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Brazilnuts	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	204% 2.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	7.3% 1.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	31% 0.4mg	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	22% 87.3μg	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	3.1% 2.78mg	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	149% 22.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Brazilnuts	Recommended Dietary Allowance
Calcium	16% 159mg	63.5% 635mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	769% 6.9mg	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	121% 9.64mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	355% 1492mg	420mg per day for Men 19-50 years
Manganese	3.97% 0.091mg	211% 4.85mg	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	411% 2877mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	NA	13834% 7608μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	146% 16mg	11mg per day for Men 19-50 years
Water	9.26% 343g	0.37% 13.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Valencia Oranges vs Brazilnuts:

• Raw Valencia Oranges have more Vitamin A, 1.4 times more Vitamin B5, 1.8 times more Vitamin B9 and 69.3 times more Vitamin C than Dried Brazilnuts.
• While Dried Brazilnuts contain 7.1 times more Vitamin B1 and 1.6 times more Vitamin B6 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Dried Brazilnuts have similar amounts of Vitamin B2 and Vitamin B3 per 14 oz.
• Both Raw Valencia Oranges as well as Dried Brazilnuts have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Valencia Oranges vs Brazilnuts:

• Raw Valencia Oranges have 25.2 times more Water than Dried Brazilnuts.
• While Dried Brazilnuts contain 4 times more Calcium, 47.1 times more Copper, 27 times more Iron, 37.6 times more Magnesium, 53.2 times more Manganese, 42.6 times more Phosphorus, 3.7 times more Potassium and 67.7 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 14 ounces:

• Dried Brazilnuts contain 13.4 times more Energy, 223.7 times more Fat, 461 times more Saturated Fat, 2.3 times more Omega 3, 553.7 times more Omega 6, 3 times more Fiber and 13.8 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Dried Brazilnuts have similar amounts of Carbohydrate per 14 oz.
• Both Raw Valencia Oranges as well as Dried Brazilnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.