Comparing Nutrients in 5 ounces Valencia Oranges VS Raw Quinoa

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Raw Quinoa	15%	15%	70%

Macro Nutrients

	Valencia Oranges	Raw Quinoa	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	18% 522kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	8.87% 8.6g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	3.13% 1g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	25% 4.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	70% 91g	130g per day for Men 19-50 years
Sugars	NA	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	9.33% 3.54g	26% 9.92g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	35.7% 20g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Raw Quinoa	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	42.5% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	34.7% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.43% 0.39mg	13.5% 2.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	53% 0.69mg	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	65.2% 261μg	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	NA	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	23% 3.46mg	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	Raw Quinoa	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	6.66% 66.6mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	93% 0.84mg	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	81% 6.48mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	66.5% 279mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	125% 2.9mg	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	93% 648mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	23.5% 798mg	3400mg per day for Men 19-50 years
Selenium	NA	22% 12μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.51% 19g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Valencia Oranges vs Raw Quinoa:

• Raw Valencia Oranges have 12 times more Vitamin A than Raw Quinoa.
• While Raw Quinoa contains 4.1 times more Vitamin B1, 8 times more Vitamin B2, 5.5 times more Vitamin B3, 3.1 times more Vitamin B5, 7.7 times more Vitamin B6 and 4.7 times more Vitamin B9 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Raw Quinoa have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Valencia Oranges vs Raw Quinoa:

• Raw Valencia Oranges have 6.5 times more Water than Raw Quinoa.
• While Raw Quinoa contains 15.9 times more Copper, 50.8 times more Iron, 19.7 times more Magnesium, 88.4 times more Manganese, 26.9 times more Phosphorus, 3.1 times more Potassium and 51.7 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Raw Quinoa have similar amounts of Calcium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Quinoa contains 7.5 times more Energy, 20.2 times more Fat, 20.2 times more Saturated Fat, 16.3 times more Omega 3, 67.7 times more Omega 6, 5.4 times more Carbohydrate, 2.8 times more Fiber and 13.6 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Raw Quinoa have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.