Comparing Nutrients in 1 pound Valencia Oranges VS Frozen Nance

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Valencia Oranges	Frozen Nance	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	6.3% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	8.22% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	16.3% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	7.33% 0.095mg	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	9.07% 36.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	244% 220mg	466% 420mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	37.8% 5.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	45% 54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Frozen Nance	Recommended Dietary Allowance
Calcium	18% 181mg	21% 209mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	20.7% 0.19mg	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	21.5% 1.72mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	4.54% 0.1mg	49% 1.12mg	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	6.48% 45.4mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	32.6% 1107mg	3400mg per day for Men 19-50 years
Selenium	NA	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	3.7% 0.41mg	11mg per day for Men 19-50 years
Water	10.6% 392g	9.9% 366g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Frozen Nance per 1 lb

Compare the macro and micronutrient content in 1 lb of Valencia Oranges versus 1 lb of Frozen Nance to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Valencia Oranges has 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.
• While 1 lb of Frozen Nance contains 1.9 times more Vitamin C than Raw Valencia Oranges.
• 1 pound of Frozen Nance have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B6
• Both Raw Valencia Oranges as well as Frozen Nance have insufficient amounts of Vitamin A and Vitamin B3 in one pound.

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

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

Comparison of macro-nutrients per 1 pound:

• 1 lb of Frozen Nance contains 1.5 times more Energy, 1.4 times more Carbohydrate and 3 times more Fiber than Raw Valencia Oranges.
• 1 pound of Valencia Oranges provide inadequate amounts of Energy
• Both Raw Valencia Oranges as well as Frozen Nance provide inadequate amounts of Protein in one pound.