Comparing Nutrients in 1 kilogram Oranges with Peel VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Oranges with Peel	Florida Oranges	Recommended Dietary Allowance
Energy	21.7% 630kcal	16% 460kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	119% 155g	88.8% 115g	130g per day for Men 19-50 years
Sugars	NA	126% 91g	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	118% 45g	63% 24g	38g per day for Men 19-50 years
Protein	23.2% 13g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Florida Oranges	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	39.2% 0.51mg	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	75% 300μg	42.5% 170μg	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	789% 710mg	500% 450mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	12% 1.8mg	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

	Oranges with Peel	Florida Oranges	Recommended Dietary Allowance
Calcium	70% 700mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	43.3% 0.39mg	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	100% 8mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	NA	10.4% 0.24mg	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	31.4% 220mg	17% 120mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	22.2% 823g	23.6% 871g	3700g per day for Men 19-50 years

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

• Raw Oranges with Peel have 1.3 times more Vitamin B2, 1.3 times more Vitamin B3, 1.3 times more Vitamin B5, 1.8 times more Vitamin B6, 1.8 times more Vitamin B9 and 1.6 times more Vitamin C than Raw Florida Oranges.
• Both Raw Oranges with Peel and Raw Florida Oranges have similar amounts of Vitamin A and Vitamin B1 per 1 kg.
• Both Raw Oranges with Peel as well as Raw Florida Oranges have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Oranges with Peel vs Florida Oranges:

• Raw Oranges with Peel have 1.6 times more Calcium, 1.5 times more Copper, 8.9 times more Iron, 1.4 times more Magnesium, 1.8 times more Phosphorus, 1.4 times more Selenium and 1.4 times more Zinc than Raw Florida Oranges.
• Both Raw Oranges with Peel and Raw Florida Oranges have similar amounts of Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Oranges with Peel have 1.4 times more Energy, 1.5 times more Omega 3, 1.3 times more Carbohydrate, 1.9 times more Fiber and 1.9 times more Protein than Raw Florida Oranges.
• Both Raw Oranges with Peel as well as Raw Florida Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.