Comparing Nutrients in 1 kilogram Valencia Oranges VS Dried Acorns

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Dried Acorns	6%	53%	41%

Macro Nutrients

	Valencia Oranges	Dried Acorns	Recommended Dietary Allowance
Energy	17% 490kcal	176% 5090kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	324% 314g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	128% 41g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	NA	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	356% 60.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	413% 537g	130g per day for Men 19-50 years
Sugars	NA	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	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	65.8% 25g	NA	38g per day for Men 19-50 years
Protein	18.6% 10.4g	145% 81g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Dried Acorns	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	124% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	118% 1.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	150% 24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	188% 9.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	535% 6.95mg	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	288% 1150μg	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	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	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

	Valencia Oranges	Dried Acorns	Recommended Dietary Allowance
Calcium	40% 400mg	54% 540mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	909% 8.2mg	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	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	195% 820mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	593% 13.6mg	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	147% 1030mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	209% 7090mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	61% 6.7mg	11mg per day for Men 19-50 years
Water	23.3% 863g	1.37% 50.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Dried Acorns per 1 kg

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

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

• 1 kilogram of Valencia Oranges has more Vitamin C than Dried Acorns.
• While 1 kg of Dried Acorns contains 1.7 times more Vitamin B1, 3.9 times more Vitamin B2, 8.8 times more Vitamin B3, 3.8 times more Vitamin B5, 11 times more Vitamin B6 and 2.9 times more Vitamin B9 than Raw Valencia Oranges.
• 1 kilogram of Valencia Oranges have insufficient amounts of Vitamin B3
• 1 kilogram of Dried Acorns have insufficient amounts of Vitamin C
• Both Raw Valencia Oranges as well as Dried Acorns have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Valencia Oranges vs Dried Acorns:

• 1 kilogram of Valencia Oranges has 17.1 times more Water than Dried Acorns.
• While 1 kg of Dried Acorns contains 1.4 times more Calcium, 22.1 times more Copper, 11.6 times more Iron, 8.2 times more Magnesium, 59.3 times more Manganese, 6.1 times more Phosphorus, 4 times more Potassium and 11.2 times more Zinc than Raw Valencia Oranges.
• 1 kilogram of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Dried Acorns contains 10.4 times more Energy, 104.7 times more Fat, 116.7 times more Saturated Fat, 137.5 times more Omega 6, 4.5 times more Carbohydrate and 7.8 times more Protein than Raw Valencia Oranges.
• 1 kilogram of Valencia Oranges provide inadequate amounts of Energy, Omega 6 and Protein