Comparing Nutrients in 14 ounces Valencia Oranges VS Frozen Succotash

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Frozen Succotash	16%	8%	76%

Macro Nutrients

	Valencia Oranges	Frozen Succotash	Recommended Dietary Allowance
Energy	6.7% 194kcal	12.7% 369kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	3.64% 3.53g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	2.06% 0.66g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	16.6% 0.27g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	8.43% 1.43g	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	61% 79g	130g per day for Men 19-50 years
Sugars	NA	NA	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	30.5% 17g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Frozen Succotash	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	5.73% 51.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	34% 5.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	20.5% 1.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	30.5% 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	41.7% 167μg	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	37.5% 33.7mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Frozen Succotash	Recommended Dietary Allowance
Calcium	16% 159mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	27.8% 0.25mg	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	46.6% 3.73mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	3.97% 0.091mg	51% 1.17mg	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	44.2% 310mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	34.4% 1171mg	3400mg per day for Men 19-50 years
Selenium	NA	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	12% 179mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	17% 1.87mg	11mg per day for Men 19-50 years
Water	9.26% 343g	7.95% 294g	3700g per day for Men 19-50 years

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

• Raw Valencia Oranges have 5.7 times more Vitamin C than Frozen Succotash, Unprepared.
• While Frozen Succotash, Unprepared contains 1.8 times more Vitamin B2, 5 times more Vitamin B3 and 1.6 times more Vitamin B6 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Frozen Succotash, Unprepared have similar amounts of Vitamin A, Vitamin B1, Vitamin B5 and Vitamin B9 per 14 oz.
• Both Raw Valencia Oranges as well as Frozen Succotash, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Valencia Oranges vs Frozen Succotash:

• Raw Valencia Oranges have 2.5 times more Calcium than Frozen Succotash, Unprepared.
• While Frozen Succotash, Unprepared contains 1.7 times more Copper, 10.4 times more Iron, 2.4 times more Magnesium, 12.8 times more Manganese, 4.6 times more Phosphorus, 1.6 times more Potassium, more Sodium and 7.8 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Frozen Succotash, Unprepared have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Frozen Succotash, Unprepared contains 1.9 times more Energy, 4.2 times more Omega 3, 8.2 times more Omega 6, 1.7 times more Carbohydrate, 1.6 times more Fiber and 4.1 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Frozen Succotash, Unprepared have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.