Comparing Nutrients in 5 ounces Valencia Oranges VS Barley flour

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Barley flour	12%	4%	84%

Macro Nutrients

	Valencia Oranges	Barley flour	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	17% 489kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	1.5% 0.47g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	6.82% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	5.8% 0.99g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	81.3% 106g	130g per day for Men 19-50 years
Sugars	NA	1.56% 1.13g	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	9.33% 3.54g	37.7% 14.3g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	26.6% 15g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Barley flour	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	43.7% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.43% 0.39mg	55.5% 8.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	4.1% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	40.7% 12.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	14% 55.3μg	2.83% 11.3μg	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	76.4% 68.7mg	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	NA	5.4% 0.81mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Barley flour	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	54% 0.49mg	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	1.6% 0.13mg	47.5% 3.8mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	63.7% 1.47mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	181% 81.4μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	3.44% 24mg	60% 420mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	13% 438mg	3400mg per day for Men 19-50 years
Selenium	NA	97% 53.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	25.8% 2.83mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.46% 17g	3700g per day for Men 19-50 years

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

• Raw Valencia Oranges have more Vitamin A, 1.7 times more Vitamin B5, 4.9 times more Vitamin B9 and more Vitamin C than Barley flour or meal.
• While Barley flour or meal contains 4.3 times more Vitamin B1, 2.9 times more Vitamin B2, 22.9 times more Vitamin B3 and 6.3 times more Vitamin B6 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Barley flour or meal have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Valencia Oranges vs Barley flour:

• Raw Valencia Oranges have 1.3 times more Calcium and 7.1 times more Water than Barley flour or meal.
• While Barley flour or meal contains 9.3 times more Copper, 29.8 times more Iron, 9.6 times more Magnesium, 45 times more Manganese, 17.4 times more Phosphorus, 1.7 times more Potassium and 33.3 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 5 ounces:

• Barley flour or meal contains 7 times more Energy, 5.3 times more Fat, 9.6 times more Saturated Fat, 4.8 times more Omega 3, 15.8 times more Omega 6, 6.3 times more Carbohydrate, 4 times more Fiber and 10.1 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Barley flour or meal have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.