Comparing Nutrients in 5 ounces Florida Oranges VS Boiled Salsify

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Boiled Salsify	15%	2%	83%

Macro Nutrients

	Florida Oranges	Boiled Salsify	Recommended Dietary Allowance
Energy	2.25% 65.2kcal	3.32% 96kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.18% 0.058g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	0.53% 0.091g	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	16.7% 21.8g	130g per day for Men 19-50 years
Sugars	18% 13g	5.67% 4.1g	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	11.6% 4.4g	38g per day for Men 19-50 years
Protein	1.77% 0.99g	6.9% 3.87g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Boiled Salsify	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	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	3.47% 0.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	7.82% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.56% 0.072mg	23.8% 0.31mg	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	5.3% 21.3μg	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	7.24% 6.52mg	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	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Boiled Salsify	Recommended Dietary Allowance
Calcium	6.1% 61mg	6.66% 66.6mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	11% 0.099mg	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	9.75% 0.78mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	1.48% 0.034mg	13% 0.3mg	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	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	7.05% 240mg	11.8% 401mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	3.87% 0.43mg	11mg per day for Men 19-50 years
Water	3.34% 124g	3.1% 115g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Boiled Salsify per 5 oz

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

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

• 5 ounces of Florida Oranges have 1.8 times more Vitamin B1 and 9.8 times more Vitamin C than Boiled Salsify.
• While 5 oz of Boiled and Drained Salsify contain 4.3 times more Vitamin B2 and 4.3 times more Vitamin B6 than Raw Florida Oranges.
• Both Florida Oranges and Boiled Salsify provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin B9 per five ounces.
• Both Raw Florida Oranges as well as Boiled and Drained Salsify have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Florida Oranges vs Boiled Salsify:

• 5 oz of Boiled and Drained Salsify contain 1.8 times more Copper, 6.1 times more Iron, 1.8 times more Magnesium, 8.8 times more Manganese, 4.7 times more Phosphorus, 1.7 times more Potassium and 3.8 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Boiled Salsify contain similar levels of Calcium and Water per five ounces.
• 5 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc
• Both Raw Florida Oranges as well as Boiled and Drained Salsify lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Florida Oranges have 3.2 times more Sugars than Boiled Salsify.
• While 5 oz of Boiled and Drained Salsify contain 1.5 times more Energy, 1.3 times more Carbohydrate, 1.3 times more Fiber and 3.9 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 Boiled and Drained Salsify provide inadequate amounts of Omega 3 and Omega 6 in five ounces.