Comparing Nutrients in 1 kilogram Valencia Oranges VS Golden Raisins

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Golden Raisins	4%	1%	95%

Macro Nutrients

	Valencia Oranges	Golden Raisins	Recommended Dietary Allowance
Energy	17% 490kcal	104% 3010kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	2.03% 0.65g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	2.24% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	616% 800g	130g per day for Men 19-50 years
Sugars	NA	906% 657g	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	479% 347g	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	% 310g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	65.8% 25g	87% 33g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	58.6% 32.8g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Golden Raisins	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	6.67% 0.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	147% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	71.4% 11.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	248% 3.23mg	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	7.5% 30μg	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	35.6% 32mg	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	8% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Golden Raisins	Recommended Dietary Allowance
Calcium	40% 400mg	64% 640mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	253% 2.28mg	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	123% 9.8mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	83.3% 350mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	98% 2.26mg	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	144% 1010mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	219% 7460mg	3400mg per day for Men 19-50 years
Selenium	NA	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	33.6% 3.7mg	11mg per day for Men 19-50 years
Water	23.3% 863g	4.03% 149g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Valencia Oranges vs Golden Raisins:

• Raw Valencia Oranges have more Vitamin A, 10.9 times more Vitamin B1, 13 times more Vitamin B9 and 15.2 times more Vitamin C than Golden Seedless Raisins.
• While Golden Seedless Raisins contain 4.8 times more Vitamin B2, 4.2 times more Vitamin B3 and 5.1 times more Vitamin B6 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Golden Seedless Raisins have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Valencia Oranges vs Golden Raisins:

• Raw Valencia Oranges have 5.8 times more Water than Golden Seedless Raisins.
• While Golden Seedless Raisins contain 1.6 times more Calcium, 6.2 times more Copper, 10.9 times more Iron, 3.5 times more Magnesium, 9.8 times more Manganese, 5.9 times more Phosphorus, 4.2 times more Potassium, more Sodium and 6.2 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 1 kilogram:

• Golden Seedless Raisins contain 6.1 times more Energy, 6.7 times more Carbohydrate, 1.3 times more Fiber and 3.2 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Golden Seedless Raisins have similar amounts of Omega 3 per 1 kg.
• Both Raw Valencia Oranges as well as Golden Seedless Raisins have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.