Comparing Nutrients in 14 ounces Valencia Oranges VS Pomegranates

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Pomegranates	7%	11%	82%

Macro Nutrients

	Valencia Oranges	Pomegranates	Recommended Dietary Allowance
Energy	6.7% 194kcal	11.4% 329kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	4.8% 4.64g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	1.84% 0.31g	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	57% 74.2g	130g per day for Men 19-50 years
Sugars	NA	75% 54.3g	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	41.8% 16g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	12% 6.63g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Pomegranates	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	22% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	7.27% 1.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	23% 0.3mg	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	37.7% 151μg	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	45% 40.5mg	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	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	54.2% 65μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Pomegranates	Recommended Dietary Allowance
Calcium	16% 159mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	69.7% 0.63mg	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	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	3.97% 0.091mg	20.5% 0.47mg	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	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	27.5% 937mg	3400mg per day for Men 19-50 years
Selenium	NA	3.6% 2μg	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	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	9.26% 343g	8.36% 309g	3700g per day for Men 19-50 years

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

• Raw Valencia Oranges have more Vitamin A, 1.3 times more Vitamin B1 and 4.8 times more Vitamin C than Raw Pomegranates.
• While Raw Pomegranates contain 1.3 times more Vitamin B2 and 1.5 times more Vitamin B5 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Raw Pomegranates have similar amounts of Vitamin B3, Vitamin B6 and Vitamin B9 per 14 oz.
• Both Raw Valencia Oranges as well as Raw Pomegranates have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Valencia Oranges vs Pomegranates:

• Raw Valencia Oranges have 4 times more Calcium than Raw Pomegranates.
• While Raw Pomegranates contain 4.3 times more Copper, 3.3 times more Iron, 5.2 times more Manganese, 2.1 times more Phosphorus, 1.3 times more Potassium and 5.8 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Raw Pomegranates have similar amounts of Magnesium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Valencia Oranges have more Omega 3 than Raw Pomegranates.
• While Raw Pomegranates contain 1.7 times more Energy, 3.9 times more Fat, 1.6 times more Carbohydrate, 1.6 times more Fiber and 1.6 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Raw Pomegranates have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.