Comparing Nutrients in 1 pound Valencia Oranges VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Valencia Oranges	Brazilnuts	Recommended Dietary Allowance
Energy	7.66% 222kcal	103% 2989kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	314% 304g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	229% 73g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	650% 111g	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	41% 53.3g	130g per day for Men 19-50 years
Sugars	NA	14.6% 10.6g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 10.6g	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	116% 65g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Brazilnuts	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	233% 2.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	8.36% 1.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	35.2% 0.46mg	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	25% 100μg	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	3.53% 3.18mg	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	171% 25.6mg	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	Brazilnuts	Recommended Dietary Allowance
Calcium	18% 181mg	72.6% 726mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	878% 7.9mg	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	138% 11mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	406% 1706mg	420mg per day for Men 19-50 years
Manganese	4.54% 0.1mg	241% 5.55mg	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	470% 3289mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	NA	15810% 8695μg	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	167% 18.4mg	11mg per day for Men 19-50 years
Water	10.6% 392g	0.42% 15.5g	3700g per day for Men 19-50 years

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

• Raw Valencia Oranges have more Vitamin A, 1.4 times more Vitamin B5, 1.8 times more Vitamin B9 and 69.3 times more Vitamin C than Dried Brazilnuts.
• While Dried Brazilnuts contain 7.1 times more Vitamin B1 and 1.6 times more Vitamin B6 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Dried Brazilnuts have similar amounts of Vitamin B2 and Vitamin B3 per 1 lb.
• Both Raw Valencia Oranges as well as Dried Brazilnuts have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Valencia Oranges vs Brazilnuts:

• Raw Valencia Oranges have 25.2 times more Water than Dried Brazilnuts.
• While Dried Brazilnuts contain 4 times more Calcium, 47.1 times more Copper, 27 times more Iron, 37.6 times more Magnesium, 53.2 times more Manganese, 42.6 times more Phosphorus, 3.7 times more Potassium and 67.7 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 1 pound:

• Dried Brazilnuts contain 13.4 times more Energy, 223.7 times more Fat, 461 times more Saturated Fat, 2.3 times more Omega 3, 553.7 times more Omega 6, 3 times more Fiber and 13.8 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Dried Brazilnuts have similar amounts of Carbohydrate per 1 lb.
• Both Raw Valencia Oranges as well as Dried Brazilnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.