Comparing Nutrients in 5 ounces Valencia Oranges VS Hearts Of Palm

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Hearts Of Palm	9%	2%	89%

Macro Nutrients

	Valencia Oranges	Hearts Of Palm	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	5.62% 163kcal	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	0.2% 0.065g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	1.15% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	28% 36.3g	130g per day for Men 19-50 years
Sugars	NA	33.6% 24.3g	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	5.6% 2.13g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	6.83% 3.83g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Hearts Of Palm	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.43% 0.39mg	7.97% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	88.3% 1.15mg	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	8.5% 34μg	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	12.6% 11.3mg	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	4.72% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Hearts Of Palm	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	101% 0.91mg	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	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	NA	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	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	75.3% 2560mg	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	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	3.3% 122g	2.66% 99g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Valencia Oranges vs Hearts Of Palm:

• Raw Valencia Oranges have 4 times more Vitamin A, 1.7 times more Vitamin B1, 1.6 times more Vitamin B9 and 6.1 times more Vitamin C than Raw Hearts Of Palm.
• While Raw Hearts Of Palm contain 4.5 times more Vitamin B2, 3.3 times more Vitamin B3 and 12.9 times more Vitamin B6 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Raw Hearts Of Palm have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Valencia Oranges vs Hearts Of Palm:

• Raw Valencia Oranges have 2.2 times more Calcium and 1.2 times more Water than Raw Hearts Of Palm.
• While Raw Hearts Of Palm contain 17.4 times more Copper, 18.8 times more Iron, 8.2 times more Phosphorus, 10.1 times more Potassium and 62.2 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Raw Hearts Of Palm have similar amounts of Magnesium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Valencia Oranges have 1.2 times more Omega 3 and 1.7 times more Fiber than Raw Hearts Of Palm.
• While Raw Hearts Of Palm contain 2.3 times more Energy, 2.2 times more Carbohydrate and 2.6 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Raw Hearts Of Palm have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.