Comparing Nutrients in 1 kilogram Clementines VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Clementines	6%	3%	91%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Clementines	Valencia Oranges	Recommended Dietary Allowance
Energy	16.2% 470kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	NA	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	NA	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	NA	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 120g	91% 119g	130g per day for Men 19-50 years
Sugars	127% 92g	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	22.6% 16.4g	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	% 16g	NA	g per day for Men 19-50 years
Sucrose	% 59.6g	NA	g per day for Men 19-50 years
Fiber	44.7% 17g	65.8% 25g	38g per day for Men 19-50 years
Protein	15% 8.5g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Clementines	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	NA	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	71.7% 0.86mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.8% 6.36mg	17% 2.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.7% 0.75mg	48.5% 0.63mg	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	60% 240μg	98% 390μg	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	542% 488mg	539% 485mg	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	13.3% 2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Clementines	Valencia Oranges	Recommended Dietary Allowance
Calcium	30% 300mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	47.8% 0.43mg	41% 0.37mg	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	17.5% 1.4mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	10% 0.23mg	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	30% 210mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	52% 1770mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	NA	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	23.4% 866g	23.3% 863g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Clementines vs Valencia Oranges:

• Raw Clementines have 2.3 times more Vitamin B3 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.3 times more Vitamin B2, 1.7 times more Vitamin B5 and 1.6 times more Vitamin B9 than Raw Clementines.
• Both Raw Clementines and Raw Valencia Oranges have similar amounts of Vitamin B1, Vitamin B6 and Vitamin C per 1 kg.
• Both Raw Clementines as well as Raw Valencia Oranges have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Clementines vs Valencia Oranges:

• Raw Clementines have 1.6 times more Iron and 1.2 times more Phosphorus than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.3 times more Calcium than Raw Clementines.
• Both Raw Clementines and Raw Valencia Oranges have similar amounts of Copper, Magnesium, Manganese, Potassium and Water per 1 kg.
• Both Raw Clementines as well as Raw Valencia Oranges have insufficient amounts of Zinc in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Valencia Oranges contain 1.5 times more Fiber than Raw Clementines.
• Both Raw Clementines and Raw Valencia Oranges have similar amounts of Energy, Carbohydrate and Protein per 1 kg.
• Both Raw Clementines as well as Raw Valencia Oranges have insufficient amounts of Fat, Glucose and Sucrose in 1 kg.