Comparing Nutrients in 1 pound Oranges VS Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquids	1%	1%	98%

Macro Nutrients

	Oranges	Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquids	Recommended Dietary Allowance
Energy	7.35% 213kcal	13.8% 399kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	0.13% 0.041g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	0.64% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.3g	79.4% 103g	130g per day for Men 19-50 years
Sugars	58.5% 42.4g	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	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	28.6% 11g	12% 4.54g	38g per day for Men 19-50 years
Protein	7.6% 4.26g	2.67% 1.5g	56g per day for Men 19-50 years

Vitamins

	Oranges	Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquids	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	16% 145μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	5.3% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	6.98% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	10% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	4.8% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	11% 0.15mg	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	34% 136μg	3.4% 13.6μg	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	268% 241mg	10.6% 9.53mg	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	5.44% 0.82mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquids	Recommended Dietary Allowance
Calcium	18% 181mg	2.72% 27.2mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	31.8% 0.29mg	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	5.67% 0.45mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	4.93% 0.11mg	28.2% 0.65mg	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	9.07% 63.5mg	5.83% 41mg	700mg per day for Men 19-50 years
Potassium	24% 821mg	10.7% 363mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	10.6% 393g	9.4% 348g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges VS Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquids per 1 lb

Compare the macro and micronutrient content in 1 lb of Oranges versus 1 lb of Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Oranges vs Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquids:

• 1 pound of Oranges has 6.2 times more Vitamin B1, 2 times more Vitamin B2, 4.7 times more Vitamin B5, 1.9 times more Vitamin B6, 10 times more Vitamin B9 and 25.3 times more Vitamin C than Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquids.
• While 1 lb of Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquids contains 2.9 times more Vitamin A and 1.3 times more Vitamin B3 than Raw Oranges.
• 1 pound of Oranges have insufficient amounts of Vitamin A and Vitamin B3
• 1 pound of Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin B9
• Both Raw Oranges as well as Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Oranges vs Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquids:

• 1 pound of Oranges has 6.7 times more Calcium, 2 times more Magnesium, 1.6 times more Phosphorus and 2.3 times more Potassium than Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquids.
• While 1 lb of Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquids contains 1.4 times more Copper, 2.8 times more Iron and 5.7 times more Manganese than Raw Oranges.
• Both Oranges and Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquids contain similar levels of Water per one pound.
• 1 pound of Oranges lack sufficient amounts of Iron and Manganese
• 1 pound of Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquids lack sufficient amounts of Calcium, Magnesium and Phosphorus
• Both Raw Oranges as well as Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquids lack sufficient amounts of Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oranges has 2.4 times more Fiber than Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquids.
• While 1 lb of Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquids contains 1.9 times more Energy and 1.9 times more Carbohydrate than Raw Oranges.
• 1 pound of Oranges provide inadequate amounts of Energy
• Both Raw Oranges as well as Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquids provide inadequate amounts of Omega 3, Omega 6 and Protein in one pound.