Comparing Nutrients in 1 kilogram Valencia Oranges VS Rhubarb

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Rhubarb	15%	8%	77%

Macro Nutrients

	Valencia Oranges	Rhubarb	Recommended Dietary Allowance
Energy	17% 490kcal	7.24% 210kcal	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	1.66% 0.53g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	5.82% 0.99g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	35% 45.4g	130g per day for Men 19-50 years
Sugars	NA	15% 11g	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	47.4% 18g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Rhubarb	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	5.56% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	18.5% 0.24mg	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	17.5% 70μg	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	89% 80mg	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	18% 2.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	244% 293μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Rhubarb	Recommended Dietary Allowance
Calcium	40% 400mg	86% 860mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	23.3% 0.21mg	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	27.5% 2.2mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	85.2% 1.96mg	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	20% 140mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	84.7% 2880mg	3400mg per day for Men 19-50 years
Selenium	NA	20% 11μg	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	9.1% 1mg	11mg per day for Men 19-50 years
Water	23.3% 863g	25.3% 936g	3700g per day for Men 19-50 years

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

• Raw Valencia Oranges have 2.4 times more Vitamin A, 4.4 times more Vitamin B1, 1.3 times more Vitamin B2, 2.9 times more Vitamin B5, 2.6 times more Vitamin B6, 5.6 times more Vitamin B9 and 6.1 times more Vitamin C than Raw Rhubarb.
• Both Raw Valencia Oranges and Raw Rhubarb have similar amounts of Vitamin B3 per 1 kg.
• Both Raw Valencia Oranges as well as Raw Rhubarb have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Valencia Oranges vs Rhubarb:

• Raw Valencia Oranges have 1.8 times more Copper and 1.2 times more Phosphorus than Raw Rhubarb.
• While Raw Rhubarb contains 2.2 times more Calcium, 2.4 times more Iron, 8.5 times more Manganese and 1.6 times more Potassium than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Raw Rhubarb have similar amounts of Magnesium and Water per 1 kg.
• Both Raw Valencia Oranges as well as Raw Rhubarb have insufficient amounts of Zinc in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Valencia Oranges have 2.3 times more Energy, more Omega 3, 2.6 times more Carbohydrate and 1.4 times more Fiber than Raw Rhubarb.
• Both Raw Valencia Oranges and Raw Rhubarb have similar amounts of Protein per 1 kg.
• Both Raw Valencia Oranges as well as Raw Rhubarb have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.