Comparing Nutrients in 5 ounces Florida Oranges VS Pomegranates

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Pomegranates	7%	11%	82%

Macro Nutrients

	Florida Oranges	Pomegranates	Recommended Dietary Allowance
Energy	2.25% 65.2kcal	4.06% 118kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	1.7% 1.66g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	0.66% 0.11g	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	20.4% 26.5g	130g per day for Men 19-50 years
Sugars	18% 13g	26.7% 19.4g	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	15% 5.67g	38g per day for Men 19-50 years
Protein	1.77% 0.99g	4.23% 2.37g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Pomegranates	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	7.9% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	5.78% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	2.6% 0.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	10.7% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.56% 0.072mg	8.18% 0.11mg	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	13.5% 54μg	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	16% 14.5mg	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	5.67% 0.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	19.4% 23.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Pomegranates	Recommended Dietary Allowance
Calcium	6.1% 61mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	25% 0.22mg	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	5.3% 0.43mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	1.48% 0.034mg	7.33% 0.17mg	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	7.3% 51mg	700mg per day for Men 19-50 years
Potassium	7.05% 240mg	9.84% 335mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	3.34% 124g	3% 110g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Pomegranates per 5 oz

Compare the macro and micronutrient content in 5 oz of Florida Oranges versus 5 oz of Pomegranates to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Florida Oranges have 1.5 times more Vitamin B1, 1.4 times more Vitamin B3 and 4.4 times more Vitamin C than Pomegranates.
• While 5 oz of Raw Pomegranates contain 1.3 times more Vitamin B2, 1.5 times more Vitamin B5, 1.5 times more Vitamin B6, 2.2 times more Vitamin B9, 3.3 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• 5 ounces of Florida Oranges have insufficient amounts of Vitamin E and Vitamin K
• 5 ounces of Pomegranates have insufficient amounts of Vitamin B3
• Both Raw Florida Oranges as well as Raw Pomegranates have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Florida Oranges vs Pomegranates:

• 5 ounces of Florida Oranges have 4.3 times more Calcium than Pomegranates.
• While 5 oz of Raw Pomegranates contain 4.1 times more Copper, 3.3 times more Iron, 5 times more Manganese, 3 times more Phosphorus, 1.4 times more Potassium and 4.4 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Pomegranates contain similar levels of Magnesium and Water per five ounces.
• 5 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc
• 5 ounces of Pomegranates lack sufficient amounts of Calcium
• Both Raw Florida Oranges as well as Raw Pomegranates lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Pomegranates contain 1.8 times more Energy, 1.6 times more Carbohydrate, 1.5 times more Sugars, 1.7 times more Fiber and 2.4 times more Protein than Raw Florida Oranges.
• 5 ounces of Florida Oranges provide inadequate amounts of Energy and Protein
• Both Raw Florida Oranges as well as Raw Pomegranates provide inadequate amounts of Omega 3 and Omega 6 in five ounces.