Comparing Nutrients in 1 pound Valencia Oranges VS Table Wine

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Table Wine	3%	0%	97%

Macro Nutrients

	Valencia Oranges	Table Wine	Recommended Dietary Allowance
Energy	7.66% 222kcal	13% 376kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0% 0g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.5% 54g	9.5% 12.3g	130g per day for Men 19-50 years
Sugars	NA	4.94% 3.6g	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	30% 11.3g	0% 0g	38g per day for Men 19-50 years
Protein	8.42% 4.7g	0.57% 0.32g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Table Wine	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	1.9% 0.023mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	8.03% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	4.7% 0.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	3.36% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	19% 0.24mg	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	44.2% 177μg	1.13% 4.54μg	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	244% 220mg	0% 0mg	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	NA	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Table Wine	Recommended Dietary Allowance
Calcium	18% 181mg	3.63% 36.3mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	3.53% 0.032mg	0.9mg per day for Men 19-50 years
Fluoride	NA	17.4% 695μg	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	5.1% 0.41mg	21% 1.68mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	4.54% 0.1mg	24.5% 0.56mg	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	11% 77mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	13.2% 449mg	3400mg per day for Men 19-50 years
Selenium	NA	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	5.36% 0.59mg	11mg per day for Men 19-50 years
Water	10.6% 392g	10.6% 393g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Valencia Oranges vs Table Wine:

• Raw Valencia Oranges have more Vitamin A, 17.4 times more Vitamin B1, 1.7 times more Vitamin B2, 1.7 times more Vitamin B3, 6.8 times more Vitamin B5, 39 times more Vitamin B9 and more Vitamin C than All Table Wine.
• Both Raw Valencia Oranges and All Table Wine have similar amounts of Vitamin B6 per 1 lb.
• Both Raw Valencia Oranges as well as All Table Wine have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Valencia Oranges vs Table Wine:

• Raw Valencia Oranges have 5 times more Calcium, 5.3 times more Copper and 1.8 times more Potassium than All Table Wine.
• While All Table Wine contains 4.1 times more Iron, 5.4 times more Manganese and 2.2 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and All Table Wine have similar amounts of Magnesium, Phosphorus and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Valencia Oranges have more Omega 3, 4.4 times more Carbohydrate, more Fiber and 14.9 times more Protein than All Table Wine.
• While All Table Wine contains 1.7 times more Energy than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as All Table Wine have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.