Comparing Nutrients in 1 pound Frozen Nance VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Frozen Nance	3%	13%	84%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Frozen Nance	Valencia Oranges	Recommended Dietary Allowance
Energy	11.4% 331kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	5.42% 5.26g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	NA	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	NA	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	NA	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59.2% 77g	41.5% 54g	130g per day for Men 19-50 years
Sugars	52% 37.7g	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	29.6% 21.5g	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	% 16.2g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	89.5% 34g	30% 11.3g	38g per day for Men 19-50 years
Protein	5.35% 3g	8.42% 4.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Nance	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	2% 18μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.3% 0.082mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.22% 1.3mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.3% 0.82mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.33% 0.095mg	22% 0.29mg	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	9.07% 36.3μg	44.2% 177μg	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	466% 420mg	244% 220mg	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	37.8% 5.67mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45% 54μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Nance	Valencia Oranges	Recommended Dietary Allowance
Calcium	21% 209mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	20.7% 0.19mg	18.6% 0.17mg	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	21.5% 1.72mg	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	49% 1.12mg	4.54% 0.1mg	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	6.48% 45.4mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	32.6% 1107mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	NA	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	3.7% 0.41mg	2.47% 0.27mg	11mg per day for Men 19-50 years
Water	9.9% 366g	10.6% 392g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Frozen Nance vs Valencia Oranges:

• Frozen Nance has 1.9 times more Vitamin C than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 3 times more Vitamin A, 5.8 times more Vitamin B1, 2.2 times more Vitamin B2, 1.4 times more Vitamin B5, 3 times more Vitamin B6 and 4.9 times more Vitamin B9 than Frozen Nance.
• Both Frozen Nance and Raw Valencia Oranges have similar amounts of Vitamin B3 per 1 lb.

Comparing minerals per 1 pound for Frozen Nance vs Valencia Oranges:

• Frozen Nance has 4.2 times more Iron, 2 times more Magnesium, 10.8 times more Manganese and 1.4 times more Potassium than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.7 times more Phosphorus than Frozen Nance.
• Both Frozen Nance and Raw Valencia Oranges have similar amounts of Calcium, Copper and Water per 1 lb.
• Both Frozen Nance as well as Raw Valencia Oranges have insufficient amounts of Zinc in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Frozen Nance has 1.5 times more Energy, 3.9 times more Fat, 1.4 times more Carbohydrate and 3 times more Fiber than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.6 times more Protein than Frozen Nance.
• Both Frozen Nance as well as Raw Valencia Oranges have insufficient amounts of Glucose and Sucrose in 1 lb.