Comparing Nutrients in 5 ounces Valencia Oranges VS Bulb Fennel

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Bulb Fennel	14%	5%	81%

Macro Nutrients

	Valencia Oranges	Bulb Fennel	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	1.5% 44kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	7.96% 10.3g	130g per day for Men 19-50 years
Sugars	NA	7.7% 5.57g	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	11.6% 4.4g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	3.14% 1.76g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Bulb Fennel	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	7.56% 68μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	1.2% 0.014mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	3.5% 0.045mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.43% 0.39mg	5.67% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	6.58% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	5.12% 0.067mg	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	14% 55.3μg	9.57% 38.3μg	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	19% 17mg	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	5.5% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	74% 89μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Bulb Fennel	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	10.4% 0.094mg	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	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	5.74% 24mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	11.8% 0.27mg	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	3.44% 24mg	10% 71mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	17.3% 587mg	3400mg per day for Men 19-50 years
Selenium	NA	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	4.9% 73.7mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	3.3% 122g	3.46% 128g	3700g per day for Men 19-50 years

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

• Raw Valencia Oranges have 8.7 times more Vitamin B1, 1.3 times more Vitamin B2, 1.3 times more Vitamin B6, 1.4 times more Vitamin B9 and 4 times more Vitamin C than Raw Bulb Fennel.
• While Raw Bulb Fennel contains 4 times more Vitamin A and 2.3 times more Vitamin B3 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Raw Bulb Fennel have similar amounts of Vitamin B5 per 5 oz.
• Both Raw Valencia Oranges as well as Raw Bulb Fennel have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Valencia Oranges vs Bulb Fennel:

• Raw Bulb Fennel contains 1.8 times more Copper, 8.1 times more Iron, 1.7 times more Magnesium, 8.3 times more Manganese, 2.9 times more Phosphorus, 2.3 times more Potassium, more Sodium and 3.3 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Raw Bulb Fennel have similar amounts of Calcium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

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