Comparing Nutrients in 5 ounces Limes VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Limes	6%	4%	90%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Limes	Valencia Oranges	Recommended Dietary Allowance
Energy	1.47% 42.5kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.097% 0.031g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.051g	0.37% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.5% 15g	13% 17g	130g per day for Men 19-50 years
Sugars	3.3% 2.4g	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	10.4% 3.97g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	1.77% 0.99g	2.63% 1.47g	56g per day for Men 19-50 years

Vitamins

	Limes	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.54% 0.043mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.2% 0.028mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.77% 0.28mg	2.43% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.15% 0.31mg	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.7% 0.061mg	6.87% 0.089mg	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	2.83% 11.3μg	14% 55.3μg	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	46% 41.2mg	76.4% 68.7mg	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	2.08% 0.31mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.71% 0.85μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Limes	Valencia Oranges	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	10.2% 0.092mg	5.83% 0.052mg	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	10.6% 0.85mg	1.6% 0.13mg	8mg per day for Men 19-50 years
Magnesium	2.02% 8.5mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	0.49% 0.011mg	1.4% 0.033mg	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	3.64% 25.5mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	4.25% 145mg	7.46% 254mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	NA	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	0.77% 0.085mg	11mg per day for Men 19-50 years
Water	3.4% 125g	3.3% 122g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Limes vs Valencia Oranges:

• Raw Valencia Oranges contain 6 times more Vitamin A, 2.9 times more Vitamin B1, 2 times more Vitamin B2, 1.4 times more Vitamin B3, 1.5 times more Vitamin B6, 4.9 times more Vitamin B9 and 1.7 times more Vitamin C than Raw Limes.
• Both Raw Limes and Raw Valencia Oranges have similar amounts of Vitamin B5 per 5 oz.
• Both Raw Limes as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Limes vs Valencia Oranges:

• Raw Limes have 1.8 times more Copper, 6.7 times more Iron and 1.8 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.7 times more Magnesium, 2.9 times more Manganese and 1.8 times more Potassium than Raw Limes.
• Both Raw Limes and Raw Valencia Oranges have similar amounts of Calcium, Phosphorus and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Valencia Oranges contain 1.6 times more Energy and 1.5 times more Protein than Raw Limes.
• Both Raw Limes and Raw Valencia Oranges have similar amounts of Omega 3, Carbohydrate and Fiber per 5 oz.
• Both Raw Limes as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.