Comparing Nutrients in 14 ounces Valencia Oranges VS Tomatillos

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Tomatillos	11%	25%	64%

Macro Nutrients

	Valencia Oranges	Tomatillos	Recommended Dietary Allowance
Energy	6.7% 194kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	4.17% 4.05g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	1.72% 0.55g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	9.4% 1.6g	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	18% 23g	130g per day for Men 19-50 years
Sugars	NA	21.5% 15.6g	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	20% 7.54g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Tomatillos	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	14.6% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	46% 7.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	17% 0.22mg	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	6.95% 27.8μg	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	51.6% 46.4mg	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	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	33.4% 40μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Tomatillos	Recommended Dietary Allowance
Calcium	16% 159mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	35% 0.31mg	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	30.8% 2.46mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	3.97% 0.091mg	26.4% 0.61mg	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	22% 155mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	31.3% 1064mg	3400mg per day for Men 19-50 years
Selenium	NA	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	9.26% 343g	9.83% 364g	3700g per day for Men 19-50 years

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

• Raw Valencia Oranges have 2 times more Vitamin A, 2 times more Vitamin B1, 1.7 times more Vitamin B5, 5.6 times more Vitamin B9 and 4.1 times more Vitamin C than Raw Tomatillos.
• While Raw Tomatillos contain 6.8 times more Vitamin B3 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Raw Tomatillos have similar amounts of Vitamin B2 and Vitamin B6 per 14 oz.
• Both Raw Valencia Oranges as well as Raw Tomatillos have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Valencia Oranges vs Tomatillos:

• Raw Valencia Oranges have 5.7 times more Calcium than Raw Tomatillos.
• While Raw Tomatillos contain 2.1 times more Copper, 6.9 times more Iron, 2 times more Magnesium, 6.7 times more Manganese, 2.3 times more Phosphorus, 1.5 times more Potassium and 3.7 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Raw Tomatillos have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Valencia Oranges have 1.5 times more Energy, 2 times more Carbohydrate and 1.3 times more Fiber than Raw Tomatillos.
• While Raw Tomatillos contain 3.4 times more Fat and 9.1 times more Omega 6 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Raw Tomatillos have similar amounts of Omega 3 and Protein per 14 oz.
• Both Raw Valencia Oranges as well as Raw Tomatillos have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.