Comparing Nutrients in 1 kilogram Valencia Oranges VS Canola Oil

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Canola Oil	0%	100%	0%

Macro Nutrients

	Valencia Oranges	Canola Oil	Recommended Dietary Allowance
Energy	17% 490kcal	305% 8840kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	1031% 1000g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	230% 73.7g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	5711% 91g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	1118% 190g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	0% 0g	130g per day for Men 19-50 years
Sugars	NA	0% 0g	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	0% 0g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Canola Oil	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	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	0% 0mg	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	0% 0μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1164% 175mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	594% 713μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Canola Oil	Recommended Dietary Allowance
Calcium	40% 400mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	0% 0mg	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	0% 0mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	0% 0mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	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	0% 0mg	11mg per day for Men 19-50 years
Water	23.3% 863g	0% 0g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Canola Oil per 1 kg

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

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

• 1 kilogram of Valencia Oranges has more Vitamin B1, more Vitamin B2, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than Canola Oil.
• 1 kilogram of Canola Oil have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Valencia Oranges as well as Canola Oil have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Valencia Oranges vs Canola Oil:

• 1 kilogram of Valencia Oranges has more Calcium, more Copper, more Magnesium, more Phosphorus, more Potassium and more Water than Canola Oil.
• 1 kilogram of Canola Oil lack sufficient amounts of Calcium, Copper, Magnesium, Phosphorus and Potassium
• Both Raw Valencia Oranges as well as Canola Oil lack sufficient amounts of Iron, Manganese and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Valencia Oranges has more Carbohydrate and more Fiber than Canola Oil.
• While 1 kg of Canola Oil contains 18 times more Energy, 333.3 times more Fat, 210.4 times more Saturated Fat, 571.1 times more Omega 3 and 431.9 times more Omega 6 than Raw Valencia Oranges.
• 1 kilogram of Valencia Oranges provide inadequate amounts of Energy, Omega 3 and Omega 6
• 1 kilogram of Canola Oil provide inadequate amounts of Carbohydrate and Fiber
• Both Raw Valencia Oranges as well as Canola Oil provide inadequate amounts of Protein in one kilogram.