Comparing Nutrients in 1 kilogram Valencia Oranges VS Meatless Sandwich Spread

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Meatless Sandwich Spread	21%	54%	25%

Macro Nutrients

	Valencia Oranges	Meatless Sandwich Spread	Recommended Dietary Allowance
Energy	17% 490kcal	51.4% 1490kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	93% 90g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	44.5% 14.3g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	325% 5.2g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	244% 41.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	69.2% 90g	130g per day for Men 19-50 years
Sugars	NA	26.2% 19g	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	87% 33g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	143% 80g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Meatless Sandwich Spread	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	500% 6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	538% 7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	813% 130mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	92% 4.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	846% 11mg	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	258% 1030μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1292% 31μg	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	115% 17.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Meatless Sandwich Spread	Recommended Dietary Allowance
Calcium	40% 400mg	44% 440mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	721% 6.5mg	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	188% 15mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	301% 6.9mg	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	314% 2200mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	100% 3400mg	3400mg per day for Men 19-50 years
Selenium	NA	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	420% 6300mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	118% 13mg	11mg per day for Men 19-50 years
Water	23.3% 863g	19% 700g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Meatless Sandwich Spread per 1 kg

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

Lets compare vitamin content per 1 kilogram of Valencia Oranges vs Meatless Sandwich Spread:

• 1 kilogram of Valencia Oranges has more Vitamin C than Meatless Sandwich Spread.
• While 1 kg of Meatless Sandwich Spread contains 6.9 times more Vitamin B1, 17.5 times more Vitamin B2, 47.4 times more Vitamin B3, 1.8 times more Vitamin B5, 17.5 times more Vitamin B6, 2.6 times more Vitamin B9 and more Vitamin B12 than Raw Valencia Oranges.
• 1 kilogram of Valencia Oranges have insufficient amounts of Vitamin B3 and Vitamin B12
• 1 kilogram of Meatless Sandwich Spread have insufficient amounts of Vitamin C
• Both Raw Valencia Oranges as well as Meatless Sandwich Spread have insufficient amounts of Vitamin A and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Valencia Oranges vs Meatless Sandwich Spread:

• 1 kilogram of Valencia Oranges has 1.2 times more Water than Meatless Sandwich Spread.
• While 1 kg of Meatless Sandwich Spread contains 17.5 times more Copper, 16.7 times more Iron, 2 times more Magnesium, 30.1 times more Manganese, 12.9 times more Phosphorus, 1.9 times more Potassium, more Sodium and 21.7 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Meatless Sandwich Spread contain similar levels of Calcium per one kilogram.
• 1 kilogram of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Valencia Oranges has 1.3 times more Carbohydrate than Meatless Sandwich Spread.
• While 1 kg of Meatless Sandwich Spread contains 3 times more Energy, 30 times more Fat, 40.7 times more Saturated Fat, 32.5 times more Omega 3, 94.2 times more Omega 6, 1.3 times more Fiber and 7.7 times more Protein than Raw Valencia Oranges.
• 1 kilogram of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein