Comparing Nutrients in 14 ounces Florida Oranges VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Florida Oranges	Brazilnuts	Recommended Dietary Allowance
Energy	6.3% 183kcal	90% 2616kcal	2900kcal per day for Men 19-50 years
Fat	0.86% 0.83g	275% 266g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	200% 64g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	8.93% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	569% 97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.2% 46g	36% 46.6g	130g per day for Men 19-50 years
Sugars	50% 36.3g	12.8% 9.25g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 9.25g	g per day for Men 19-50 years
Fiber	25% 9.53g	78.3% 29.8g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	101% 57g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Brazilnuts	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	204% 2.45mg	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	9.92% 1.6mg	7.3% 1.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.6% 0.2mg	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	17% 67.5μg	22% 87.3μg	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	198% 179mg	3.1% 2.78mg	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	4.76% 0.71mg	149% 22.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Brazilnuts	Recommended Dietary Allowance
Calcium	17% 171mg	63.5% 635mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	769% 6.9mg	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	121% 9.64mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	355% 1492mg	420mg per day for Men 19-50 years
Manganese	4.14% 0.095mg	211% 4.85mg	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	6.8% 47.6mg	411% 2877mg	700mg per day for Men 19-50 years
Potassium	19.7% 671mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	13834% 7608μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	146% 16mg	11mg per day for Men 19-50 years
Water	9.35% 346g	0.37% 13.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Florida Oranges vs Brazilnuts:

• Raw Florida Oranges have more Vitamin A, 1.4 times more Vitamin B3, 1.4 times more Vitamin B5 and 64.3 times more Vitamin C than Dried Brazilnuts.
• While Dried Brazilnuts contain 6.2 times more Vitamin B1, 2 times more Vitamin B6, 1.3 times more Vitamin B9 and 31.4 times more Vitamin E than Raw Florida Oranges.
• Both Raw Florida Oranges and Dried Brazilnuts have similar amounts of Vitamin B2 per 14 oz.
• Both Raw Florida Oranges as well as Dried Brazilnuts have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Florida Oranges vs Brazilnuts:

• Raw Florida Oranges have 25.5 times more Water than Dried Brazilnuts.
• While Dried Brazilnuts contain 3.7 times more Calcium, 44.7 times more Copper, 27 times more Iron, 37.6 times more Magnesium, 51 times more Manganese, 60.4 times more Phosphorus, 3.9 times more Potassium, 3834 times more Selenium and 50.8 times more Zinc than Raw Florida Oranges.

Comparison of macro-nutrients per 14 ounces:

• Raw Florida Oranges have 3.9 times more Sugars than Dried Brazilnuts.
• While Dried Brazilnuts contain 14.3 times more Energy, 319.5 times more Fat, 645.4 times more Saturated Fat, 3.3 times more Omega 3, 785.9 times more Omega 6, 3.1 times more Fiber and 20.5 times more Protein than Raw Florida Oranges.
• Both Raw Florida Oranges and Dried Brazilnuts have similar amounts of Carbohydrate per 14 oz.
• Both Raw Florida Oranges as well as Dried Brazilnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.