Comparing Nutrients in 14 ounces Valencia Oranges VS Kelp Seaweed

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Kelp Seaweed	13%	10%	77%

Macro Nutrients

	Valencia Oranges	Kelp Seaweed	Recommended Dietary Allowance
Energy	6.7% 194kcal	5.9% 171kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	3.06% 0.98g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	0.47% 0.079g	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	29.2% 38g	130g per day for Men 19-50 years
Sugars	NA	3.3% 2.4g	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	13.6% 5.16g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	12% 6.67g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Kelp Seaweed	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	45.8% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	51% 2.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	0.61% 0.008mg	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	179% 714μg	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	13.2% 12mg	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	23% 3.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	218% 262μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Kelp Seaweed	Recommended Dietary Allowance
Calcium	16% 159mg	66.7% 667mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	57.3% 0.52mg	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	141% 11.3mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	3.97% 0.091mg	34.5% 0.79mg	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	24% 167mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	10.4% 353mg	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	61.7% 925mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	44.4% 4.9mg	11mg per day for Men 19-50 years
Water	9.26% 343g	8.75% 324g	3700g per day for Men 19-50 years

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

• Raw Valencia Oranges have 2 times more Vitamin A, 1.7 times more Vitamin B1, 31.5 times more Vitamin B6 and 16.2 times more Vitamin C than Raw Kelp Seaweed.
• While Raw Kelp Seaweed contains 3.8 times more Vitamin B2, 1.7 times more Vitamin B3, 2.6 times more Vitamin B5 and 4.6 times more Vitamin B9 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Raw Kelp Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Valencia Oranges vs Kelp Seaweed:

• Raw Valencia Oranges have 2 times more Potassium than Raw Kelp Seaweed.
• While Raw Kelp Seaweed contains 4.2 times more Calcium, 3.5 times more Copper, 31.7 times more Iron, 12.1 times more Magnesium, 8.7 times more Manganese, 2.5 times more Phosphorus, more Sodium and 20.5 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Raw Kelp Seaweed have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Valencia Oranges have 4 times more Omega 3, 1.2 times more Carbohydrate and 1.9 times more Fiber than Raw Kelp Seaweed.
• While Raw Kelp Seaweed contains 1.6 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Raw Kelp Seaweed have similar amounts of Energy per 14 oz.
• Both Raw Valencia Oranges as well as Raw Kelp Seaweed have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.