Comparing Nutrients in 1 kilogram Valencia Oranges VS Millet Flour

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Millet Flour	11%	10%	79%

Macro Nutrients

	Valencia Oranges	Millet Flour	Recommended Dietary Allowance
Energy	17% 490kcal	132% 3820kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	44% 42.5g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	16.8% 5.36g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	27.5% 0.44g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	150% 25.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	578% 751g	130g per day for Men 19-50 years
Sugars	NA	23% 16.6g	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	% 12.6g	g per day for Men 19-50 years
Sucrose	NA	% 3g	g per day for Men 19-50 years
Fiber	65.8% 25g	92% 35g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	192% 108g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Millet Flour	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	344% 4.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	56% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	376% 60.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	254% 12.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	286% 3.72mg	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	98% 390μg	105% 420μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	539% 485mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	7.33% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.67% 8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Millet Flour	Recommended Dietary Allowance
Calcium	40% 400mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	594% 5.35mg	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	11.3% 0.9mg	493% 39.4mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	283% 1190mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	436% 10mg	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	24.3% 170mg	407% 2850mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	66% 2240mg	3400mg per day for Men 19-50 years
Selenium	NA	595% 327μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	239% 26.3mg	11mg per day for Men 19-50 years
Water	23.3% 863g	2.34% 86.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Millet Flour per 1 kg

Compare the macro and micronutrient content in 1 kg of Valencia Oranges versus 1 kg of Millet Flour to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Valencia Oranges has more Vitamin C than Millet Flour.
• While 1 kg of Millet flour contains 4.7 times more Vitamin B1, 1.8 times more Vitamin B2, 22 times more Vitamin B3, 5.1 times more Vitamin B5 and 5.9 times more Vitamin B6 than Raw Valencia Oranges.
• Both Valencia Oranges and Millet Flour provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Valencia Oranges have insufficient amounts of Vitamin B3
• 1 kilogram of Millet Flour have insufficient amounts of Vitamin C

Comparing minerals per 1 kilogram for Valencia Oranges vs Millet Flour:

• 1 kilogram of Valencia Oranges has 2.9 times more Calcium and 10 times more Water than Millet Flour.
• While 1 kg of Millet flour contains 14.5 times more Copper, 43.8 times more Iron, 11.9 times more Magnesium, 43.6 times more Manganese, 16.8 times more Phosphorus, 1.3 times more Potassium and 43.8 times more Zinc than Raw Valencia Oranges.
• 1 kilogram of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 1 kilogram of Millet Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Millet flour contains 7.8 times more Energy, 14.2 times more Fat, 2.8 times more Omega 3, 58 times more Omega 6, 6.3 times more Carbohydrate, 1.4 times more Fiber and 10.3 times more Protein than Raw Valencia Oranges.
• 1 kilogram of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein