Comparing Nutrients in 1 kilogram Clementines VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Clementines	6%	3%	91%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Clementines	Florida Oranges	Recommended Dietary Allowance
Energy	16.2% 470kcal	16% 460kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	NA	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	NA	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	NA	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 120g	88.8% 115g	130g per day for Men 19-50 years
Sugars	127% 92g	126% 91g	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	63% 24g	38g per day for Men 19-50 years
Protein	15% 8.5g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Clementines	Florida Oranges	Recommended Dietary Allowance
Vitamin A	NA	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	71.7% 0.86mg	83.3% 1mg	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	25% 4mg	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	39.2% 0.51mg	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	42.5% 170μg	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	500% 450mg	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	12% 1.8mg	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

	Clementines	Florida Oranges	Recommended Dietary Allowance
Calcium	30% 300mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	47.8% 0.43mg	43.3% 0.39mg	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	10.4% 0.24mg	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	17% 120mg	700mg per day for Men 19-50 years
Potassium	52% 1770mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	9.1% 5μg	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	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	23.4% 866g	23.6% 871g	3700g per day for Men 19-50 years

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

• Raw Clementines have 1.6 times more Vitamin B3, 1.5 times more Vitamin B6 and 1.4 times more Vitamin B9 than Raw Florida Oranges.
• While Raw Florida Oranges contain 1.3 times more Vitamin B2 and 1.7 times more Vitamin B5 than Raw Clementines.
• Both Raw Clementines and Raw Florida Oranges have similar amounts of Vitamin B1, Vitamin C and Vitamin E per 1 kg.
• Both Raw Clementines as well as Raw Florida Oranges have insufficient amounts of Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Clementines vs Florida Oranges:

• Raw Clementines have 1.6 times more Iron and 1.8 times more Phosphorus than Raw Florida Oranges.
• While Raw Florida Oranges contain 1.4 times more Calcium than Raw Clementines.
• Both Raw Clementines and Raw Florida Oranges have similar amounts of Copper, Magnesium, Manganese, Potassium and Water per 1 kg.
• Both Raw Clementines as well as Raw Florida Oranges have insufficient amounts of Selenium and Zinc in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Clementines have 1.2 times more Protein than Raw Florida Oranges.
• While Raw Florida Oranges contain 1.4 times more Fiber than Raw Clementines.
• Both Raw Clementines and Raw Florida Oranges have similar amounts of Energy, Carbohydrate and Sugars per 1 kg.
• Both Raw Clementines as well as Raw Florida Oranges have insufficient amounts of Fat, Glucose and Sucrose in 1 kg.