Comparing Nutrients in 1 pound Valencia Oranges VS Powder High Protein Nutritional Shake Mix

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Powder High Protein Nutritional Shake Mix	55%	25%	20%

Macro Nutrients

	Valencia Oranges	Powder High Protein Nutritional Shake Mix	Recommended Dietary Allowance
Energy	7.66% 222kcal	61.3% 1778kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	50% 48.6g	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	225% 3.6g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	173% 29.4g	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	71% 92g	130g per day for Men 19-50 years
Sugars	NA	22.3% 16g	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	434% 243g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Powder High Protein Nutritional Shake Mix	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	945% 8505μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	810% 9.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	741% 9.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	709% 113mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	1134% 56.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	872% 11.3mg	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	648% 2590μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1215% 29μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	244% 220mg	378% 340mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	378% 2268IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	510% 76.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	472% 567μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Powder High Protein Nutritional Shake Mix	Recommended Dietary Allowance
Calcium	18% 181mg	324% 3239mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	1260% 11.3mg	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	5.1% 0.41mg	1276% 102mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	540% 2268mg	420mg per day for Men 19-50 years
Manganese	4.54% 0.1mg	24652% 567mg	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	926% 6482mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	133% 4536mg	3400mg per day for Men 19-50 years
Selenium	NA	722% 397μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	367% 5507mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	773% 85mg	11mg per day for Men 19-50 years
Water	10.6% 392g	1% 37.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Powder High Protein Nutritional Shake Mix per 1 lb

Compare the macro and micronutrient content in 1 lb of Valencia Oranges versus 1 lb of Powder High Protein Nutritional Shake Mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Valencia Oranges vs Powder High Protein Nutritional Shake Mix:

• 1 lb of Powder High Protein Nutritional Shake Mix contains 156.3 times more Vitamin A, 24.6 times more Vitamin B1, 53.1 times more Vitamin B2, 91.2 times more Vitamin B3, 50 times more Vitamin B5, 39.7 times more Vitamin B6, 14.6 times more Vitamin B9, more Vitamin B12, 1.5 times more Vitamin C and more Vitamin D than Raw Valencia Oranges.
• 1 pound of Valencia Oranges have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12 and Vitamin D

Comparing minerals per 1 pound for Valencia Oranges vs Powder High Protein Nutritional Shake Mix:

• 1 pound of Valencia Oranges has 10.4 times more Water than Powder High Protein Nutritional Shake Mix.
• While 1 lb of Powder High Protein Nutritional Shake Mix contains 17.9 times more Calcium, 67.6 times more Copper, 250 times more Iron, 50 times more Magnesium, 5434.8 times more Manganese, 84.1 times more Phosphorus, 5.6 times more Potassium, more Sodium and 312.5 times more Zinc than Raw Valencia Oranges.
• 1 pound of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Valencia Oranges has more Fiber than Powder High Protein Nutritional Shake Mix.
• While 1 lb of Powder High Protein Nutritional Shake Mix contains 8 times more Energy, 35.7 times more Fat, 49.6 times more Omega 3, 147.2 times more Omega 6, 1.7 times more Carbohydrate and 51.5 times more Protein than Raw Valencia Oranges.
• 1 pound of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein
• 1 pound of Powder High Protein Nutritional Shake Mix provide inadequate amounts of Fiber