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

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids	2%	1%	97%

Macro Nutrients

	Valencia Oranges	Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids	Recommended Dietary Allowance
Energy	7.66% 222kcal	9.07% 263kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.13% 0.041g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	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	41.5% 54g	53% 68.7g	130g per day for Men 19-50 years
Sugars	NA	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	30% 11.3g	12% 4.54g	38g per day for Men 19-50 years
Protein	8.42% 4.7g	2.75% 1.54g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	10.6% 95μg	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	7.77% 1.24mg	10.3% 1.66mg	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	22% 0.29mg	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	44.2% 177μg	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	244% 220mg	12.6% 11.3mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids	Recommended Dietary Allowance
Calcium	18% 181mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	32.8% 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	5.1% 0.41mg	16.4% 1.3mg	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	4.54% 0.1mg	29% 0.67mg	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	5.83% 41mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	11% 372mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	10.6% 392g	10.3% 382g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Valencia Oranges has 6.2 times more Vitamin B1, 2 times more Vitamin B2, 4.7 times more Vitamin B5, 2 times more Vitamin B6, 13 times more Vitamin B9 and 19.4 times more Vitamin C than Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids.
• While 1 lb of Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids contains 1.8 times more Vitamin A and 1.3 times more Vitamin B3 than Raw Valencia Oranges.
• 1 pound of Valencia 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, light syrup, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin B9
• Both Raw Valencia Oranges as well as Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Valencia Oranges has 5.7 times more Calcium, 2 times more Magnesium, 1.9 times more Phosphorus and 2.2 times more Potassium than Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids.
• While 1 lb of Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids contains 1.8 times more Copper, 3.2 times more Iron and 6.4 times more Manganese than Raw Valencia Oranges.
• Both Valencia Oranges and Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids contain similar levels of Water per one pound.
• 1 pound of Valencia Oranges lack sufficient amounts of Iron and Manganese
• 1 pound of Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids lack sufficient amounts of Calcium, Magnesium and Phosphorus
• Both Raw Valencia Oranges as well as Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids lack sufficient amounts of Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Valencia Oranges has 2.5 times more Fiber than Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids.
• While 1 lb of Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids contains 1.3 times more Carbohydrate than Raw Valencia Oranges.
• 1 pound of Valencia Oranges provide inadequate amounts of Energy
• Both Raw Valencia Oranges as well as Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids provide inadequate amounts of Omega 3, Omega 6 and Protein in one pound.