Comparing Nutrients in 5 ounces Valencia Oranges VS Irishmoss Seaweed

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Irishmoss Seaweed	11%	3%	86%

Macro Nutrients

	Valencia Oranges	Irishmoss Seaweed	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.23% 0.23g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.15% 0.047g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	0.017% 0.003g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	13.4% 17.4g	130g per day for Men 19-50 years
Sugars	NA	1.2% 0.86g	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	4.85% 1.84g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	3.82% 2.14g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Irishmoss Seaweed	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	0.94% 8.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	1.77% 0.021mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	51% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.43% 0.39mg	5.25% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	5% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	7.52% 0.098mg	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	64.5% 258μg	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	4.72% 4.25mg	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	8.22% 1.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.9% 7.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Irishmoss Seaweed	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	10.2% 102mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	23.5% 0.21mg	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	158% 12.6mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	48.6% 204mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	23% 0.52mg	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	31.8% 223mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	2.63% 89.3mg	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	6.33% 95mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	25% 2.76mg	11mg per day for Men 19-50 years
Water	3.3% 122g	3.1% 115g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Valencia Oranges vs Irishmoss Seaweed:

• Raw Valencia Oranges have 2 times more Vitamin A, 5.8 times more Vitamin B1, 1.4 times more Vitamin B5 and 16.2 times more Vitamin C than Raw Irishmoss Seaweed.
• While Raw Irishmoss Seaweed contain 11.7 times more Vitamin B2, 2.2 times more Vitamin B3 and 4.7 times more Vitamin B9 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Raw Irishmoss Seaweed have similar amounts of Vitamin B6 per 5 oz.
• Both Raw Valencia Oranges as well as Raw Irishmoss Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Valencia Oranges vs Irishmoss Seaweed:

• Raw Valencia Oranges have 2.8 times more Potassium than Raw Irishmoss Seaweed.
• While Raw Irishmoss Seaweed contain 1.8 times more Calcium, 4 times more Copper, 98.9 times more Iron, 14.4 times more Magnesium, 16.1 times more Manganese, 9.2 times more Phosphorus, more Sodium and 32.5 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Raw Irishmoss Seaweed have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Valencia Oranges have 16 times more Omega 3 and 1.9 times more Fiber than Raw Irishmoss Seaweed.
• While Raw Irishmoss Seaweed contain 1.5 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Raw Irishmoss Seaweed have similar amounts of Energy and Carbohydrate per 5 oz.
• Both Raw Valencia Oranges as well as Raw Irishmoss Seaweed have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.