Comparing Nutrients in 1 kilogram Valencia Oranges VS Cooked Tree Fern with Salt

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cooked Tree Fern with Salt	3%	1%	96%

Macro Nutrients

	Valencia Oranges	Cooked Tree Fern with Salt	Recommended Dietary Allowance
Energy	17% 490kcal	13.8% 400kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	0.72% 0.7g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	NA	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	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	83% 108g	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	97% 37g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	5.18% 2.9g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cooked Tree Fern with Salt	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	11% 100μg	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	231% 3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	219% 35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	138% 1.8mg	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	37.5% 150μg	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	333% 300mg	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	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	Cooked Tree Fern with Salt	Recommended Dietary Allowance
Calcium	40% 400mg	8% 80mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	224% 2.02mg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	234% 5.4mg	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	5.7% 40mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	1.47% 50mg	3400mg per day for Men 19-50 years
Selenium	NA	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	161% 2410mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	23.3% 863g	24% 886g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Cooked Tree Fern with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Valencia Oranges versus 1 kg of Cooked Tree Fern with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Valencia Oranges vs Cooked Tree Fern with Salt:

• 1 kilogram of Valencia Oranges has more Vitamin B1, 4 times more Vitamin B5, 2.6 times more Vitamin B9 and 1.6 times more Vitamin C than Cooked Tree Fern with Salt.
• While 1 kg of Cooked Tree Fern with Salt contains 7.5 times more Vitamin B2, 12.8 times more Vitamin B3 and 2.8 times more Vitamin B6 than Raw Valencia Oranges.
• 1 kilogram of Valencia Oranges have insufficient amounts of Vitamin B3
• 1 kilogram of Cooked Tree Fern with Salt have insufficient amounts of Vitamin B1 and Vitamin B5
• Both Raw Valencia Oranges as well as Cooked Tree Fern with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Valencia Oranges vs Cooked Tree Fern with Salt:

• 1 kilogram of Valencia Oranges has 5 times more Calcium, 2 times more Magnesium, 4.3 times more Phosphorus and 35.8 times more Potassium than Cooked Tree Fern with Salt.
• While 1 kg of Cooked Tree Fern with Salt contains 5.5 times more Copper, 1.8 times more Iron, 23.4 times more Manganese, more Sodium and 5.2 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Cooked Tree Fern with Salt contain similar levels of Water per one kilogram.
• 1 kilogram of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 1 kilogram of Cooked Tree Fern with Salt lack sufficient amounts of Calcium, Magnesium, Phosphorus and Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Cooked Tree Fern with Salt contains 1.5 times more Fiber than Raw Valencia Oranges.
• Both Valencia Oranges and Cooked Tree Fern with Salt offer comparable quantities of Carbohydrate per one kilogram.
• Both Raw Valencia Oranges as well as Cooked Tree Fern with Salt provide inadequate amounts of Energy and Protein in one kilogram.