Comparing Nutrients in 14 ounces Valencia Oranges VS Boiled Rutabagas

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Boiled Rutabagas	11%	5%	84%

Macro Nutrients

	Valencia Oranges	Boiled Rutabagas	Recommended Dietary Allowance
Energy	6.7% 194kcal	4.1% 119kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.36% 0.12g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	0.89% 0.15g	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	21% 27g	130g per day for Men 19-50 years
Sugars	NA	21.6% 15.7g	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	8.43% 6.1g	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	% 8.18g	g per day for Men 19-50 years
Sucrose	NA	% 1.4g	g per day for Men 19-50 years
Fiber	26% 9.92g	19% 7.14g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Boiled Rutabagas	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	27% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	17.7% 2.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	12.3% 0.62mg	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	15% 59.5μg	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	83% 74.6mg	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	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Boiled Rutabagas	Recommended Dietary Allowance
Calcium	16% 159mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	12.8% 0.12mg	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	8.93% 0.71mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	3.97% 0.091mg	16.7% 0.38mg	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	23.2% 163mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	25.2% 857mg	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	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	9.26% 343g	9.8% 363g	3700g per day for Men 19-50 years

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

• Raw Valencia Oranges have more Vitamin A, 1.6 times more Vitamin B5, 2.6 times more Vitamin B9 and 2.6 times more Vitamin C than Boiled and Drained Rutabagas.
• While Boiled and Drained Rutabagas contain 2.6 times more Vitamin B3 and 1.6 times more Vitamin B6 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Boiled and Drained Rutabagas have similar amounts of Vitamin B1 and Vitamin B2 per 14 oz.
• Both Raw Valencia Oranges as well as Boiled and Drained Rutabagas have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Valencia Oranges vs Boiled Rutabagas:

• Raw Valencia Oranges have 2.2 times more Calcium and 1.3 times more Copper than Boiled and Drained Rutabagas.
• While Boiled and Drained Rutabagas contain 2 times more Iron, 4.2 times more Manganese, 2.4 times more Phosphorus and 2 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Boiled and Drained Rutabagas have similar amounts of Magnesium, Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Valencia Oranges have 1.6 times more Energy, 1.7 times more Carbohydrate and 1.4 times more Fiber than Boiled and Drained Rutabagas.
• While Boiled and Drained Rutabagas contain 3.6 times more Omega 3 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Boiled and Drained Rutabagas have similar amounts of Protein per 14 oz.
• Both Raw Valencia Oranges as well as Boiled and Drained Rutabagas have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.