Comparing Nutrients in 1 kilogram Oranges VS Limes

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Limes	6%	4%	90%

Macro Nutrients

	Oranges	Limes	Recommended Dietary Allowance
Energy	16.2% 470kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	81% 105g	130g per day for Men 19-50 years
Sugars	129% 94g	23.3% 17g	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	63% 24g	73.7% 28g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Oranges	Limes	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	12.5% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	43.4% 2.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	33% 0.43mg	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	75% 300μg	20% 80μg	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	591% 532mg	323% 291mg	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	12% 1.8mg	14.7% 2.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5% 6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Limes	Recommended Dietary Allowance
Calcium	40% 400mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	72.2% 0.65mg	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	12.5% 1mg	75% 6mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	3.48% 0.08mg	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	20% 140mg	25.7% 180mg	700mg per day for Men 19-50 years
Potassium	53.2% 1810mg	30% 1020mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	23.4% 868g	24% 883g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Oranges vs Limes:

• Raw Oranges have 5.5 times more Vitamin A, 2.9 times more Vitamin B1, 2 times more Vitamin B2, 1.4 times more Vitamin B3, 1.4 times more Vitamin B6, 3.8 times more Vitamin B9 and 1.8 times more Vitamin C than Raw Limes.
• Both Raw Oranges and Raw Limes have similar amounts of Vitamin B5 and Vitamin E per 1 kg.
• Both Raw Oranges as well as Raw Limes have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Oranges vs Limes:

• Raw Oranges have 1.2 times more Calcium, 1.7 times more Magnesium, 3.1 times more Manganese and 1.8 times more Potassium than Raw Limes.
• While Raw Limes contain 1.4 times more Copper, 6 times more Iron, 1.3 times more Phosphorus and 1.6 times more Zinc than Raw Oranges.
• Both Raw Oranges and Raw Limes have similar amounts of Water per 1 kg.
• Both Raw Oranges as well as Raw Limes have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Oranges have 1.6 times more Energy, 5.5 times more Sugars and 1.3 times more Protein than Raw Limes.
• While Raw Limes contain 2.7 times more Omega 3 than Raw Oranges.
• Both Raw Oranges and Raw Limes have similar amounts of Carbohydrate and Fiber per 1 kg.
• Both Raw Oranges as well as Raw Limes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.