Comparing Nutrients in 1 pound Kumquats VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Kumquats	10%	10%	80%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Kumquats	Florida Oranges	Recommended Dietary Allowance
Energy	11% 322kcal	7.2% 209kcal	2900kcal per day for Men 19-50 years
Fat	4.02% 3.9g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	1.46% 0.47g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	13.3% 0.21g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.5% 72g	40.3% 52.3g	130g per day for Men 19-50 years
Sugars	58.6% 42.5g	57% 41.5g	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	77.6% 29.5g	28.6% 11g	38g per day for Men 19-50 years
Protein	15.2% 8.53g	5.67% 3.18g	56g per day for Men 19-50 years

Vitamins

	Kumquats	Florida Oranges	Recommended Dietary Allowance
Vitamin A	7.56% 68μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.95mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.94mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.6% 0.16mg	17.8% 0.23mg	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	19.3% 77μg	19.3% 77μg	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	221% 199mg	227% 204mg	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	4.54% 0.68mg	5.44% 0.82mg	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

	Kumquats	Florida Oranges	Recommended Dietary Allowance
Calcium	28% 281mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	48% 0.43mg	19.7% 0.18mg	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	48.8% 3.9mg	5.1% 0.41mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	26.6% 0.61mg	4.73% 0.11mg	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	12.3% 86mg	7.78% 54.4mg	700mg per day for Men 19-50 years
Potassium	25% 844mg	22.5% 767mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	9.9% 367g	10.7% 395g	3700g per day for Men 19-50 years

Nutrient Comparison: Kumquats VS Florida Oranges per 1 lb

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

Lets compare vitamin content per 1 pound of Kumquats vs Florida Oranges:

• 1 pound of Kumquats has 2.3 times more Vitamin B2 than Florida Oranges.
• While 1 lb of Raw Florida Oranges contains 2.7 times more Vitamin B1 and 1.4 times more Vitamin B6 than Raw Kumquats.
• Both Kumquats and Florida Oranges provide similar amounts of Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin C per one pound.
• Both Raw Kumquats as well as Raw Florida Oranges have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one pound.

Comparing minerals per 1 pound for Kumquats vs Florida Oranges:

• 1 pound of Kumquats has 1.4 times more Calcium, 2.4 times more Copper, 9.6 times more Iron, 2 times more Magnesium, 5.6 times more Manganese and 1.6 times more Phosphorus than Florida Oranges.
• Both Kumquats and Florida Oranges contain similar levels of Potassium and Water per one pound.
• 1 pound of Florida Oranges lack sufficient amounts of Iron, Manganese and Phosphorus
• Both Raw Kumquats as well as Raw Florida Oranges lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Kumquats has 1.5 times more Energy, 4.3 times more Omega 3, 1.4 times more Carbohydrate, 2.7 times more Fiber and 2.7 times more Protein than Florida Oranges.
• Both Kumquats and Florida Oranges offer comparable quantities of Sugars per one pound.
• 1 pound of Florida Oranges provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw Kumquats as well as Raw Florida Oranges provide inadequate amounts of Omega 6 in one pound.