Comparing Nutrients in 5 ounces Oranges VS Lambsquarters

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Lambsquarters	32%	14%	54%

Macro Nutrients

	Oranges	Lambsquarters	Recommended Dietary Allowance
Energy	2.3% 66.6kcal	2.1% 61kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	0.066% 0.021g	0.26% 0.084g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 16.7g	7.96% 10.3g	130g per day for Men 19-50 years
Sugars	18.3% 13.3g	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	8.95% 3.4g	15% 5.67g	38g per day for Men 19-50 years
Protein	2.38% 1.33g	10.6% 5.95g	56g per day for Men 19-50 years

Vitamins

	Oranges	Lambsquarters	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	91% 822μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	2.6% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.54% 0.085mg	30% 0.39mg	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	10.6% 42.5μg	10.6% 42.5μg	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	83.8% 75.4mg	126% 113mg	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	1.7% 0.26mg	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

	Oranges	Lambsquarters	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	43.8% 438mg	1000mg per day for Men 19-50 years
Copper	7.1% 0.064mg	46% 0.42mg	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	1.77% 0.14mg	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	11.5% 48mg	420mg per day for Men 19-50 years
Manganese	1.54% 0.035mg	48% 1.1mg	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	2.83% 20mg	14.6% 102mg	700mg per day for Men 19-50 years
Potassium	7.55% 257mg	19% 641mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	4.06% 61mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	5.67% 0.62mg	11mg per day for Men 19-50 years
Water	3.32% 123g	3.23% 119g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Oranges vs Lambsquarters:

• Raw Oranges have 2.7 times more Vitamin B5 than Raw Lambsquarters.
• While Raw Lambsquarters contain 52.7 times more Vitamin A, 1.8 times more Vitamin B1, 11 times more Vitamin B2, 4.3 times more Vitamin B3, 4.6 times more Vitamin B6 and 1.5 times more Vitamin C than Raw Oranges.
• Both Raw Oranges and Raw Lambsquarters have similar amounts of Vitamin B9 per 5 oz.
• Both Raw Oranges as well as Raw Lambsquarters have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Oranges vs Lambsquarters:

• Raw Lambsquarters contain 7.7 times more Calcium, 6.5 times more Copper, 12 times more Iron, 3.4 times more Magnesium, 31.3 times more Manganese, 5.1 times more Phosphorus, 2.5 times more Potassium, 1.8 times more Selenium, more Sodium and 6.3 times more Zinc than Raw Oranges.
• Both Raw Oranges and Raw Lambsquarters have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Oranges have 1.6 times more Carbohydrate than Raw Lambsquarters.
• While Raw Lambsquarters contain 5.1 times more Omega 3, 17.4 times more Omega 6, 1.7 times more Fiber and 4.5 times more Protein than Raw Oranges.
• Both Raw Oranges and Raw Lambsquarters have similar amounts of Energy per 5 oz.
• Both Raw Oranges as well as Raw Lambsquarters have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.