Comparing Nutrients in 5 ounces Florida Oranges VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Florida Oranges	Valencia Oranges	Recommended Dietary Allowance
Energy	2.25% 65.2kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	0.37% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.6% 16.4g	13% 17g	130g per day for Men 19-50 years
Sugars	18% 13g	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	8.95% 3.4g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	1.77% 0.99g	2.63% 1.47g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	2.43% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.56% 0.072mg	6.87% 0.089mg	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	6.02% 24μg	14% 55.3μg	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	71% 63.8mg	76.4% 68.7mg	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	1.7% 0.26mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Valencia Oranges	Recommended Dietary Allowance
Calcium	6.1% 61mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	5.83% 0.052mg	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	1.6% 0.13mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	1.48% 0.034mg	1.4% 0.033mg	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	2.43% 17mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	7.05% 240mg	7.46% 254mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	0.77% 0.085mg	11mg per day for Men 19-50 years
Water	3.34% 124g	3.3% 122g	3700g per day for Men 19-50 years

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

• Raw Florida Oranges have 1.5 times more Vitamin B3 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.3 times more Vitamin B9 than Raw Florida Oranges.
• Both Raw Florida Oranges and Raw Valencia Oranges have similar amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin C per 5 oz.
• Both Raw Florida Oranges as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Florida Oranges vs Valencia Oranges:

• Raw Valencia Oranges contain 1.4 times more Phosphorus than Raw Florida Oranges.
• Both Raw Florida Oranges and Raw Valencia Oranges have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Potassium and Water per 5 oz.
• Both Raw Florida Oranges as well as Raw Valencia Oranges have insufficient amounts of Zinc in 5 oz.

Comparison of macro-nutrients per 5 ounces:

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