Comparing Nutrients in 14 ounces Rowal VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Rowal	7%	15%	78%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Rowal	Valencia Oranges	Recommended Dietary Allowance
Energy	15% 441kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	8.2% 7.94g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	3.04% 0.97g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	NA	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	NA	1.03% 0.17g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73% 95g	36.3% 47g	130g per day for Men 19-50 years
Sugars	77% 56g	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	2.74% 2g	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	% 4.37g	NA	g per day for Men 19-50 years
Sucrose	% 49.6g	NA	g per day for Men 19-50 years
Fiber	64.8% 24.6g	26% 9.92g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Rowal	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	8.38% 75.4μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	6.8% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	19.2% 0.25mg	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	NA	38.7% 155μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	114% 102mg	214% 192mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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

	Rowal	Valencia Oranges	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	467% 4.2mg	16.3% 0.15mg	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	109% 8.73mg	4.47% 0.36mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	26.7% 0.62mg	3.97% 0.091mg	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	29.5% 206mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	15.3% 520mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	7.66% 283g	9.26% 343g	3700g per day for Men 19-50 years

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

• Raw Rowal has 1.6 times more Vitamin A than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.9 times more Vitamin C than Raw Rowal.

Comparing minerals per 14 ounces for Rowal vs Valencia Oranges:

• Raw Rowal has 28.6 times more Copper, 24.4 times more Iron, 3.2 times more Magnesium, 6.7 times more Manganese, 3.1 times more Phosphorus and 7.2 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.7 times more Calcium and 1.4 times more Potassium than Raw Rowal.
• Both Raw Rowal and Raw Valencia Oranges have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Rowal has 2.3 times more Energy, 6.7 times more Fat, 2 times more Carbohydrate, 2.5 times more Fiber and 2.2 times more Protein than Raw Valencia Oranges.
• Both Raw Rowal as well as Raw Valencia Oranges have insufficient amounts of Glucose and Sucrose in 14 oz.