Comparing Nutrients in 14 ounces Valencia Oranges VS Boiled Pokeberry Shoots with Salt

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Boiled Pokeberry Shoots with Salt	37%	14%	49%

Macro Nutrients

	Valencia Oranges	Boiled Pokeberry Shoots with Salt	Recommended Dietary Allowance
Energy	6.7% 194kcal	2.74% 79.4kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	1.64% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	NA	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	NA	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	NA	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	9.46% 12.3g	130g per day for Men 19-50 years
Sugars	NA	8.76% 6.35g	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	15.7% 5.95g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Boiled Pokeberry Shoots with Salt	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	192% 1726μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	76.3% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	27.3% 4.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	3.1% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	34% 0.44mg	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	8.93% 35.7μg	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	362% 325mg	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	22.5% 3.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	357% 429μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Boiled Pokeberry Shoots with Salt	Recommended Dietary Allowance
Calcium	16% 159mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	55.6% 0.5mg	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	59.5% 4.76mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	3.97% 0.091mg	58% 1.33mg	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	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	21.5% 730mg	3400mg per day for Men 19-50 years
Selenium	NA	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	67.2% 1008mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	6.86% 0.75mg	11mg per day for Men 19-50 years
Water	9.26% 343g	9.97% 369g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Valencia Oranges vs Boiled Pokeberry Shoots with Salt:

• Raw Valencia Oranges have 1.2 times more Vitamin B1, 6.4 times more Vitamin B5 and 4.3 times more Vitamin B9 than Boiled and Drained Pokeberry Shoots with Salt.
• While Boiled and Drained Pokeberry Shoots with Salt contain 36.3 times more Vitamin A, 6.3 times more Vitamin B2, 4 times more Vitamin B3, 1.8 times more Vitamin B6 and 1.7 times more Vitamin C than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Boiled and Drained Pokeberry Shoots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Valencia Oranges vs Boiled Pokeberry Shoots with Salt:

• Boiled and Drained Pokeberry Shoots with Salt contain 1.3 times more Calcium, 3.4 times more Copper, 13.3 times more Iron, 1.4 times more Magnesium, 14.6 times more Manganese, 1.9 times more Phosphorus, more Sodium and 3.2 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Boiled and Drained Pokeberry Shoots with Salt have similar amounts of Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Valencia Oranges have 2.5 times more Energy, 3.8 times more Carbohydrate and 1.7 times more Fiber than Boiled and Drained Pokeberry Shoots with Salt.
• While Boiled and Drained Pokeberry Shoots with Salt contain 2.2 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Boiled and Drained Pokeberry Shoots with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.