Comparing Nutrients in 1 pound Florida Oranges VS Cooked Quinoa

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Cooked Quinoa	15%	14%	71%

Macro Nutrients

	Florida Oranges	Cooked Quinoa	Recommended Dietary Allowance
Energy	7.2% 209kcal	18.8% 544kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	8.98% 8.7g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	3.27% 1.05g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	24% 0.39g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	26% 4.4g	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	74.3% 97g	130g per day for Men 19-50 years
Sugars	57% 41.5g	5.44% 3.95g	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	35.6% 20g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Cooked Quinoa	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	40.4% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	38.4% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.8% 0.23mg	43% 0.56mg	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	47.6% 191μg	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	0% 0mg	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	19% 2.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Cooked Quinoa	Recommended Dietary Allowance
Calcium	19.5% 195mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	97% 0.87mg	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	84.5% 6.76mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	69% 290mg	420mg per day for Men 19-50 years
Manganese	4.73% 0.11mg	124% 2.86mg	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	98% 689mg	700mg per day for Men 19-50 years
Potassium	22.5% 767mg	23% 780mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	45% 4.94mg	11mg per day for Men 19-50 years
Water	10.7% 395g	8.78% 325g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Cooked Quinoa per 1 lb

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

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

• 1 pound of Florida Oranges has more Vitamin C than Cooked Quinoa.
• While 1 lb of Cooked Quinoa contains 2.8 times more Vitamin B2, 2.4 times more Vitamin B6, 2.5 times more Vitamin B9 and 3.5 times more Vitamin E than Raw Florida Oranges.
• Both Florida Oranges and Cooked Quinoa provide similar amounts of Vitamin B1 and Vitamin B3 per one pound.
• 1 pound of Florida Oranges have insufficient amounts of Vitamin E
• 1 pound of Cooked Quinoa have insufficient amounts of Vitamin C
• Both Raw Florida Oranges as well as Cooked Quinoa have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Florida Oranges vs Cooked Quinoa:

• 1 pound of Florida Oranges has 2.5 times more Calcium and 1.2 times more Water than Cooked Quinoa.
• While 1 lb of Cooked Quinoa contains 4.9 times more Copper, 16.6 times more Iron, 6.4 times more Magnesium, 26.3 times more Manganese, 12.7 times more Phosphorus, 5.6 times more Selenium and 13.6 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Cooked Quinoa contain similar levels of Potassium per one pound.
• 1 pound of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc
• 1 pound of Cooked Quinoa lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Florida Oranges has 10.5 times more Sugars than Cooked Quinoa.
• While 1 lb of Cooked Quinoa contains 2.6 times more Energy, 7.7 times more Omega 3, 31.4 times more Omega 6, 1.8 times more Carbohydrate and 6.3 times more Protein than Raw Florida Oranges.
• Both Florida Oranges and Cooked Quinoa offer comparable quantities of Fiber per one pound.
• 1 pound of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein