Comparing Nutrients in 1 kilogram Rowal VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Rowal	7%	15%	78%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Rowal	Valencia Oranges	Recommended Dietary Allowance
Energy	38.3% 1110kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	20.6% 20g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	7.66% 2.45g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	NA	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	NA	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	184% 239g	91% 119g	130g per day for Men 19-50 years
Sugars	194% 141g	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	6.9% 5g	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	% 11g	NA	g per day for Men 19-50 years
Sucrose	% 125g	NA	g per day for Men 19-50 years
Fiber	163% 62g	65.8% 25g	38g per day for Men 19-50 years
Protein	41% 23g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Rowal	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	21% 190μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	17% 2.74mg	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	NA	48.5% 0.63mg	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	NA	98% 390μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	287% 258mg	539% 485mg	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	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

	Rowal	Valencia Oranges	Recommended Dietary Allowance
Calcium	15% 150mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	1178% 10.6mg	41% 0.37mg	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	275% 22mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	76% 320mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	10% 0.23mg	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	74.3% 520mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	38.5% 1310mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	19.3% 714g	23.3% 863g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Rowal vs Valencia Oranges:

• Raw Rowal has 1.6 times more Vitamin A than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.9 times more Vitamin C than Raw Rowal.

Comparing minerals per 1 kilogram for Rowal vs Valencia Oranges:

• Raw Rowal has 28.6 times more Copper, 24.4 times more Iron, 3.2 times more Magnesium, 6.7 times more Manganese, 3.1 times more Phosphorus and 7.2 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.7 times more Calcium and 1.4 times more Potassium than Raw Rowal.
• Both Raw Rowal and Raw Valencia Oranges have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Rowal has 2.3 times more Energy, 6.7 times more Fat, 2 times more Carbohydrate, 2.5 times more Fiber and 2.2 times more Protein than Raw Valencia Oranges.
• Both Raw Rowal as well as Raw Valencia Oranges have insufficient amounts of Glucose and Sucrose in 1 kg.