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Comparing Nutrients in 5 ounces Valencia OrangesVS Hearts Of Palm

Macros Ratio

Protein Fat Carbs

Valencia Oranges
8%
5%
87%
Hearts Of Palm
9%
2%
89%
5 oz ▼

Macro Nutrients

2.4%69.5kcal
Energy
5.62%163kcal
69.5 kcalvs163 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.44%0.43g
Fat
0.29%0.28g
0.43 gvs0.28 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.16%0.05g
Saturated Fat
0.2%0.065g
0.05 gvs0.065 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.4%0.023g
Omega 3
1.15%0.018g
0.023 gvs0.018 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.37%0.062g
Omega 6
0.63%0.11g
0.062 gvs0.11 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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13%17g
Carbohydrate
28%36.3g
17 gvs36.3 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
33.6%24.3g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs24.3 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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9.33%3.54g
Fiber
5.6%2.13g
3.54 gvs2.13 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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2.63%1.47g
Protein
6.83%3.83g
1.47 gvs3.83 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

1.9%17μg
Vitamin A
0.47%4.25μg
RAE, retinol activity equivalents
17 μgvs4.25 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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10.3%0.12mg
Vitamin B1
5.9%0.071mg
Thiamine
0.12 mgvs0.071 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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4.36%0.057mg
Vitamin B2
19.6%0.26mg
Riboflavin
0.057 mgvs0.26 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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2.43%0.39mg
Vitamin B3
7.97%1.28mg
Niacin, nicotinic acid, niacinamide
0.39 mgvs1.28 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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7.1%0.35mg
Vitamin B5
NA
Pantothenic acid
0.35 mgvsNA mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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6.87%0.089mg
Vitamin B6
88.3%1.15mg
Pyridoxine
0.089 mgvs1.15 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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14%55.3μg
Vitamin B9
8.5%34μg
Folates and Folic Acid
55.3 μgvs34 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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76.4%68.7mg
Vitamin C
12.6%11.3mg
Ascorbic acid
68.7 mgvs11.3 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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NA
Vitamin E
4.72%0.71mg
Tocopherols and Tocotrienols
NA mgvs0.71 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
0%0μg
Phytomenadione or phylloquinone
NA μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

5.67%56.7mg
Calcium
2.55%25.5mg
56.7 mgvs25.5 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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5.83%0.052mg
Copper
101%0.91mg
0.052 mgvs0.91 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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1.6%0.13mg
Iron
30%2.4mg
0.13 mgvs2.4 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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3.37%14mg
Magnesium
3.37%14mg
14 mgvs14 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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1.4%0.033mg
Manganese
NA
0.033 mgvsNA mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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3.44%24mg
Phosphorus
28.3%198mg
24 mgvs198 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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7.46%254mg
Potassium
75.3%2560mg
254 mgvs2560 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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NA
Selenium
1.8%0.99μg
NA μgvs0.99 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0%0mg
Sodium
1.32%20mg
0 mgvs20 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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0.77%0.085mg
Zinc
48%5.3mg
0.085 mgvs5.3 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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3.3%122g
Water
2.66%99g
122 gvs99 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 5 ounces of Valencia Oranges vs Hearts Of Palm:
Comparing minerals per 5 ounces for Valencia Oranges vs Hearts Of Palm:
Comparison of macro-nutrients per 5 ounces:



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