Comparing Nutrients in 1 kilogram Vegetarian fillets VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Vegetarian fillets	32%	56%	12%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Vegetarian fillets	Florida Oranges	Recommended Dietary Allowance
Energy	100% 2900kcal	16% 460kcal	2900kcal per day for Men 19-50 years
Fat	186% 180g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	89% 28.5g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	650% 10.4g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	488% 83g	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	69.2% 90g	88.8% 115g	130g per day for Men 19-50 years
Sugars	11% 8g	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	161% 61g	63% 24g	38g per day for Men 19-50 years
Protein	411% 230g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Vegetarian fillets	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	917% 11mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	692% 9mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	750% 120mg	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	1154% 15mg	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	255% 1020μg	42.5% 170μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1750% 42μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	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	230% 34.5mg	12% 1.8mg	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

	Vegetarian fillets	Florida Oranges	Recommended Dietary Allowance
Calcium	95% 950mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	1028% 9.25mg	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	250% 20mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	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	643% 4500mg	17% 120mg	700mg per day for Men 19-50 years
Potassium	176% 6000mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	327% 4900mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	127% 14mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	12% 450g	23.6% 871g	3700g per day for Men 19-50 years

Nutrient Comparison: Vegetarian fillets VS Florida Oranges per 1 kg

Compare the macro and micronutrient content in 1 kg of Vegetarian fillets 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 Vegetarian fillets vs Florida Oranges:

• 1 kilogram of Vegetarian fillets has 11 times more Vitamin B1, 22.5 times more Vitamin B2, 30 times more Vitamin B3, 29.4 times more Vitamin B6, 6 times more Vitamin B9, more Vitamin B12 and 19.2 times more Vitamin E than Florida Oranges.
• While 1 kg of Raw Florida Oranges contains more Vitamin C than Vegetarian fillets.
• 1 kilogram of Vegetarian fillets have insufficient amounts of Vitamin C
• 1 kilogram of Florida Oranges have insufficient amounts of Vitamin B12 and Vitamin E
• Both Vegetarian fillets as well as Raw Florida Oranges have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Vegetarian fillets vs Florida Oranges:

• 1 kilogram of Vegetarian fillets has 2.2 times more Calcium, 23.7 times more Copper, 22.2 times more Iron, 2.3 times more Magnesium, 37.5 times more Phosphorus, 3.6 times more Potassium, more Sodium and 17.5 times more Zinc than Florida Oranges.
• While 1 kg of Raw Florida Oranges contains 1.9 times more Water than Vegetarian fillets.
• 1 kilogram of Florida Oranges lack sufficient amounts of Iron, Phosphorus and Zinc
• Both Vegetarian fillets as well as Raw Florida Oranges lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Vegetarian fillets has 6.3 times more Energy, 85.7 times more Fat, 114 times more Saturated Fat, 94.5 times more Omega 3, 267.5 times more Omega 6, 2.5 times more Fiber and 32.9 times more Protein than Florida Oranges.
• While 1 kg of Raw Florida Oranges contains 1.3 times more Carbohydrate and 11.4 times more Sugars than Vegetarian fillets.
• 1 kilogram of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein