Comparing Nutrients in 1 kilogram Golden Raisins VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Golden Raisins	4%	1%	95%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Golden Raisins	Florida Oranges	Recommended Dietary Allowance
Energy	104% 3010kcal	16% 460kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	2.03% 0.65g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	2.24% 0.38g	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	616% 800g	88.8% 115g	130g per day for Men 19-50 years
Sugars	906% 657g	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	479% 347g	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	% 310g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	87% 33g	63% 24g	38g per day for Men 19-50 years
Protein	58.6% 32.8g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Golden Raisins	Florida Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.67% 0.08mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	147% 1.9mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71.4% 11.4mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	248% 3.23mg	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	7.5% 30μg	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	35.6% 32mg	500% 450mg	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	8% 1.2mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Golden Raisins	Florida Oranges	Recommended Dietary Allowance
Calcium	64% 640mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	253% 2.28mg	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	123% 9.8mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	83.3% 350mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	98% 2.26mg	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	144% 1010mg	17% 120mg	700mg per day for Men 19-50 years
Potassium	219% 7460mg	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	16% 240mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	33.6% 3.7mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	4.03% 149g	23.6% 871g	3700g per day for Men 19-50 years

Nutrient Comparison: Golden Raisins VS Florida Oranges per 1 kg

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

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

• 1 kilogram of Golden Raisins has 4.8 times more Vitamin B2, 2.9 times more Vitamin B3, 6.3 times more Vitamin B6 and more Vitamin K than Florida Oranges.
• While 1 kg of Raw Florida Oranges contains 12.5 times more Vitamin B1, 5.7 times more Vitamin B9 and 14.1 times more Vitamin C than Golden Seedless Raisins.
• 1 kilogram of Golden Raisins have insufficient amounts of Vitamin B1 and Vitamin B9
• 1 kilogram of Florida Oranges have insufficient amounts of Vitamin K
• Both Golden Seedless Raisins as well as Raw Florida Oranges have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Golden Raisins vs Florida Oranges:

• 1 kilogram of Golden Raisins has 1.5 times more Calcium, 5.8 times more Copper, 10.9 times more Iron, 3.5 times more Magnesium, 9.4 times more Manganese, 8.4 times more Phosphorus, 4.4 times more Potassium and 4.6 times more Zinc than Florida Oranges.
• While 1 kg of Raw Florida Oranges contains 5.8 times more Water than Golden Seedless Raisins.
• 1 kilogram of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc
• Both Golden Seedless Raisins as well as Raw Florida Oranges lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Golden Raisins has 6.5 times more Energy, 6.9 times more Carbohydrate, 7.2 times more Sugars, 1.4 times more Fiber and 4.7 times more Protein than Florida Oranges.
• 1 kilogram of Florida Oranges provide inadequate amounts of Energy and Protein
• Both Golden Seedless Raisins as well as Raw Florida Oranges provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.