Comparing Nutrients in 5 ounces Florida Oranges VS Golden Raisins

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Golden Raisins	4%	1%	95%

Macro Nutrients

	Florida Oranges	Golden Raisins	Recommended Dietary Allowance
Energy	2.25% 65.2kcal	14.7% 427kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.29% 0.092g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	0.32% 0.054g	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	87.3% 113g	130g per day for Men 19-50 years
Sugars	18% 13g	128% 93g	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	68% 49g	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	% 44g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	8.95% 3.4g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	1.77% 0.99g	8.3% 4.65g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Golden Raisins	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	0.94% 0.011mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	10% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.56% 0.072mg	35.2% 0.46mg	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	1.06% 4.25μg	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	5.04% 4.54mg	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	1.13% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.13% 4.96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Golden Raisins	Recommended Dietary Allowance
Calcium	6.1% 61mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	36% 0.32mg	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	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	1.48% 0.034mg	14% 0.32mg	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	20.5% 143mg	700mg per day for Men 19-50 years
Potassium	7.05% 240mg	31% 1057mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	2.27% 34mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	4.77% 0.52mg	11mg per day for Men 19-50 years
Water	3.34% 124g	0.57% 21g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Golden Raisins per 5 oz

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

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

• 5 ounces of Florida Oranges have 12.5 times more Vitamin B1, 5.7 times more Vitamin B9 and 14.1 times more Vitamin C than Golden Raisins.
• While 5 oz of Golden Seedless Raisins contain 4.8 times more Vitamin B2, 2.9 times more Vitamin B3, 6.3 times more Vitamin B6 and more Vitamin K than Raw Florida Oranges.
• 5 ounces of Florida Oranges have insufficient amounts of Vitamin K
• 5 ounces of Golden Raisins have insufficient amounts of Vitamin B1 and Vitamin B9
• Both Raw Florida Oranges as well as Golden Seedless Raisins have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Florida Oranges vs Golden Raisins:

• 5 ounces of Florida Oranges have 5.8 times more Water than Golden Raisins.
• While 5 oz of Golden Seedless Raisins contain 1.5 times more Calcium, 5.8 times more Copper, 10.9 times more Iron, 3.5 times more Magnesium, 9.4 times more Manganese, 8.4 times more Phosphorus, 4.4 times more Potassium and 4.6 times more Zinc than Raw Florida Oranges.
• 5 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc
• Both Raw Florida Oranges as well as Golden Seedless Raisins lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Golden Seedless Raisins contain 6.5 times more Energy, 6.9 times more Carbohydrate, 7.2 times more Sugars, 1.4 times more Fiber and 4.7 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 Golden Seedless Raisins provide inadequate amounts of Omega 3 and Omega 6 in five ounces.