Comparing Nutrients in 1 pound Florida Oranges VS Boiled Lupins with Salt

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Boiled Lupins with Salt	50%	21%	29%

Macro Nutrients

	Florida Oranges	Boiled Lupins with Salt	Recommended Dietary Allowance
Energy	7.2% 209kcal	18% 526kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	13.7% 13.2g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	4.9% 1.57g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	38% 0.61g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	16% 2.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.3% 52.3g	32.4% 42g	130g per day for Men 19-50 years
Sugars	57% 41.5g	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	28.6% 11g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	5.67% 3.18g	126% 70.6g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Boiled Lupins with Salt	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	50.7% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	14% 2.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.8% 0.23mg	3.14% 0.041mg	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	19.3% 77μg	67% 268μg	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	227% 204mg	5.54% 5mg	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	5.44% 0.82mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Boiled Lupins with Salt	Recommended Dietary Allowance
Calcium	19.5% 195mg	23% 231mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	116% 1.05mg	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	68% 5.44mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	58.3% 245mg	420mg per day for Men 19-50 years
Manganese	4.73% 0.11mg	133% 3.07mg	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	7.78% 54.4mg	83% 581mg	700mg per day for Men 19-50 years
Potassium	22.5% 767mg	32.7% 1111mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	21.4% 11.8μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	72.6% 1089mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	57% 6.26mg	11mg per day for Men 19-50 years
Water	10.7% 395g	8.7% 322g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Boiled Lupins with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Florida Oranges versus 1 lb of Boiled Lupins with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Florida Oranges vs Boiled Lupins with Salt:

• 1 pound of Florida Oranges has 1.3 times more Vitamin B5, 5.7 times more Vitamin B6 and 40.9 times more Vitamin C than Boiled Lupins with Salt.
• While 1 lb of Boiled Lupins with Salt contains 1.3 times more Vitamin B1, 1.3 times more Vitamin B2 and 3.5 times more Vitamin B9 than Raw Florida Oranges.
• Both Florida Oranges and Boiled Lupins with Salt provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Boiled Lupins with Salt have insufficient amounts of Vitamin B6 and Vitamin C
• Both Raw Florida Oranges as well as Boiled Lupins with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Florida Oranges vs Boiled Lupins with Salt:

• 1 pound of Florida Oranges has 1.2 times more Water than Boiled Lupins with Salt.
• While 1 lb of Boiled Lupins with Salt contains 5.9 times more Copper, 13.3 times more Iron, 5.4 times more Magnesium, 28.2 times more Manganese, 10.7 times more Phosphorus, 1.4 times more Potassium, 5.2 times more Selenium, more Sodium and 17.3 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Boiled Lupins with Salt contain similar levels of Calcium per one pound.
• 1 pound of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Florida Oranges has 1.2 times more Carbohydrate than Boiled Lupins with Salt.
• While 1 lb of Boiled Lupins with Salt contains 2.5 times more Energy, 13.9 times more Fat, 12.2 times more Omega 3, 19.3 times more Omega 6 and 22.2 times more Protein than Raw Florida Oranges.
• Both Florida Oranges and Boiled Lupins with Salt offer comparable quantities of Fiber per one pound.
• 1 pound of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein