Comparing Nutrients in 5 ounces Valencia Oranges VS Meatless Sausage

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Meatless Sausage	29%	59%	12%

Macro Nutrients

	Valencia Oranges	Meatless Sausage	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	12.5% 361kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	26.5% 25.7g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	13% 4.15g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	95% 1.5g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	68.4% 11.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	8.82% 11.5g	130g per day for Men 19-50 years
Sugars	NA	0% 0g	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	10.4% 3.97g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	51.3% 28.7g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Meatless Sausage	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	277% 3.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	44% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.43% 0.39mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	9.16% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	90% 1.17mg	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	9.2% 37μg	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	20% 2.98mg	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	Meatless Sausage	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	8.93% 89.3mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	39.4% 0.35mg	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	66% 5.27mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	12% 51mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	44.7% 1.03mg	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	45.6% 319mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	9.63% 327mg	3400mg per day for Men 19-50 years
Selenium	NA	19% 10.5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	84% 1259mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	19% 2.07mg	11mg per day for Men 19-50 years
Water	3.3% 122g	1.93% 71.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Valencia Oranges vs Meatless Sausage:

• Raw Valencia Oranges have more Vitamin A, 1.5 times more Vitamin B9 and more Vitamin C than Meatless Sausage.
• While Meatless Sausage contain 26.9 times more Vitamin B1, 10.1 times more Vitamin B2, 40.9 times more Vitamin B3, 1.3 times more Vitamin B5 and 13.1 times more Vitamin B6 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Meatless Sausage have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Valencia Oranges vs Meatless Sausage:

• Raw Valencia Oranges have 1.7 times more Water than Meatless Sausage.
• While Meatless Sausage contain 1.6 times more Calcium, 6.8 times more Copper, 41.3 times more Iron, 3.6 times more Magnesium, 31.5 times more Manganese, 13.2 times more Phosphorus, 1.3 times more Potassium, more Sodium and 24.3 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 5 ounces:

• Raw Valencia Oranges have 1.5 times more Carbohydrate than Meatless Sausage.
• While Meatless Sausage contain 5.2 times more Energy, 60.5 times more Fat, 83.6 times more Saturated Fat, 66.9 times more Omega 3, 186.6 times more Omega 6 and 19.5 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Meatless Sausage have similar amounts of Fiber per 5 oz.
• Both Raw Valencia Oranges as well as Meatless Sausage have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.