Comparing Nutrients in 1 kilogram Florida Oranges VS Sugar

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Sugar	0%	0%	100%

Macro Nutrients

	Florida Oranges	Sugar	Recommended Dietary Allowance
Energy	16% 460kcal	133% 3870kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	0% 0g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.8% 115g	769% 1000g	130g per day for Men 19-50 years
Sugars	126% 91g	1377% 998g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 998g	g per day for Men 19-50 years
Fiber	63% 24g	0% 0g	38g per day for Men 19-50 years
Protein	12.5% 7g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Sugar	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	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	39.2% 0.51mg	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	42.5% 170μg	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	500% 450mg	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	12% 1.8mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Sugar	Recommended Dietary Allowance
Calcium	43% 430mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	7.78% 0.07mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	6.25% 0.5mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	1.74% 0.04mg	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	17% 120mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	0.59% 20mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	0.91% 0.1mg	11mg per day for Men 19-50 years
Water	23.6% 871g	0.005% 0.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Sugar per 1 kg

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

Lets compare vitamin content per 1 kilogram of Florida Oranges vs Sugar:

• 1 kilogram of Florida Oranges has more Vitamin B1, 2.1 times more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than Sugar.
• 1 kilogram of Sugar have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Florida Oranges as well as Sugars, white granulated have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Florida Oranges vs Sugar:

• 1 kilogram of Florida Oranges has 43 times more Calcium, 5.6 times more Copper, more Magnesium, 84.5 times more Potassium and 4357 times more Water than Sugar.
• 1 kilogram of Sugar lack sufficient amounts of Calcium, Copper, Magnesium and Potassium
• Both Raw Florida Oranges as well as Sugars, white granulated lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Florida Oranges has more Fiber than Sugar.
• While 1 kg of Sugars, white granulated contains 8.4 times more Energy, 8.7 times more Carbohydrate and 10.9 times more Sugars than Raw Florida Oranges.
• 1 kilogram of Florida Oranges provide inadequate amounts of Energy
• 1 kilogram of Sugar provide inadequate amounts of Fiber
• Both Raw Florida Oranges as well as Sugars, white granulated provide inadequate amounts of Omega 3, Omega 6 and Protein in one kilogram.