Comparing Nutrients in 1 pound Florida Oranges VS Pomegranates

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Pomegranates	7%	11%	82%

Macro Nutrients

	Florida Oranges	Pomegranates	Recommended Dietary Allowance
Energy	7.2% 209kcal	13% 376kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	5.47% 5.3g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	2.1% 0.36g	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	65.2% 85g	130g per day for Men 19-50 years
Sugars	57% 41.5g	85.5% 62g	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	47.7% 18g	38g per day for Men 19-50 years
Protein	5.67% 3.18g	13.5% 7.57g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Pomegranates	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	25.3% 0.3mg	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	8.3% 1.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	34.2% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.8% 0.23mg	26% 0.34mg	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	43% 172μg	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	51.4% 46.3mg	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	5.44% 0.82mg	18% 2.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	62% 74.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Pomegranates	Recommended Dietary Allowance
Calcium	19.5% 195mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	79.6% 0.72mg	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	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	4.73% 0.11mg	23.5% 0.54mg	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	23.3% 163mg	700mg per day for Men 19-50 years
Potassium	22.5% 767mg	31.5% 1070mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	10.7% 395g	9.55% 353g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Pomegranates per 1 lb

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

Lets compare vitamin content per 1 pound of Florida Oranges vs Pomegranates:

• 1 pound of Florida Oranges has 1.5 times more Vitamin B1, 1.4 times more Vitamin B3 and 4.4 times more Vitamin C than Pomegranates.
• While 1 lb of Raw Pomegranates contains 1.3 times more Vitamin B2, 1.5 times more Vitamin B5, 1.5 times more Vitamin B6, 2.2 times more Vitamin B9, 3.3 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• 1 pound of Florida Oranges have insufficient amounts of Vitamin E and Vitamin K
• 1 pound of Pomegranates have insufficient amounts of Vitamin B3
• Both Raw Florida Oranges as well as Raw Pomegranates have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Florida Oranges vs Pomegranates:

• 1 pound of Florida Oranges has 4.3 times more Calcium than Pomegranates.
• While 1 lb of Raw Pomegranates contains 4.1 times more Copper, 3.3 times more Iron, 5 times more Manganese, 3 times more Phosphorus, 1.4 times more Potassium and 4.4 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Pomegranates contain similar levels of Magnesium and Water per one pound.
• 1 pound of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc
• 1 pound of Pomegranates lack sufficient amounts of Calcium
• Both Raw Florida Oranges as well as Raw Pomegranates lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Pomegranates contains 1.8 times more Energy, 1.6 times more Carbohydrate, 1.5 times more Sugars, 1.7 times more Fiber and 2.4 times more Protein than Raw Florida Oranges.
• 1 pound of Florida Oranges provide inadequate amounts of Energy and Protein
• Both Raw Florida Oranges as well as Raw Pomegranates provide inadequate amounts of Omega 3 and Omega 6 in one pound.