Comparing Nutrients in 5 ounces Florida Oranges VS Tart, breakfast, low fat

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Tart, breakfast, low fat	4%	14%	82%

Macro Nutrients

	Florida Oranges	Tart, breakfast, low fat	Recommended Dietary Allowance
Energy	2.25% 65.2kcal	18% 527kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	8.75% 8.5g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	6.17% 1.97g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	2.04% 0.033g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	7.14% 1.2g	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	83.7% 109g	130g per day for Men 19-50 years
Sugars	18% 13g	9.52% 6.9g	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	5.6% 2.13g	38g per day for Men 19-50 years
Protein	1.77% 0.99g	10% 5.66g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Tart, breakfast, low fat	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	45% 404μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	33.7% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	33.7% 5.4mg	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	41.4% 0.54mg	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	35.4% 142μg	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	6% 5.4mg	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% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.47% 0.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Tart, breakfast, low fat	Recommended Dietary Allowance
Calcium	6.1% 61mg	6.24% 62.4mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	11.5% 0.1mg	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	60.6% 4.85mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	15% 62.4mg	420mg per day for Men 19-50 years
Manganese	1.48% 0.034mg	NA	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	19% 132mg	700mg per day for Men 19-50 years
Potassium	7.05% 240mg	2.75% 94mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	33.2% 18.3μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	34% 512mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	3.34% 124g	0.46% 17g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Tart, breakfast, low fat per 5 oz

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

Lets compare vitamin content per 5 ounces of Florida Oranges vs Tart, breakfast, low fat:

• 5 ounces of Florida Oranges have 11.8 times more Vitamin C than Tart, breakfast, low fat.
• While 5 oz of Tart, breakfast, low fat contain 25.9 times more Vitamin A, 2.9 times more Vitamin B1, 13.7 times more Vitamin B2, 9.5 times more Vitamin B3, 7.5 times more Vitamin B6, 5.9 times more Vitamin B9 and 2.9 times more Vitamin E than Raw Florida Oranges.
• 5 ounces of Florida Oranges have insufficient amounts of Vitamin A and Vitamin E
• Both Raw Florida Oranges as well as Tart, breakfast, low fat have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Florida Oranges vs Tart, breakfast, low fat:

• 5 ounces of Florida Oranges have 2.6 times more Potassium and 7.2 times more Water than Tart, breakfast, low fat.
• While 5 oz of Tart, breakfast, low fat contain 1.9 times more Copper, 38 times more Iron, 4.4 times more Magnesium, 7.8 times more Phosphorus, 25.8 times more Selenium, more Sodium and 3.5 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Tart, breakfast, low fat contain similar levels of Calcium per five ounces.
• 5 ounces of Florida Oranges lack sufficient amounts of Iron, Phosphorus, Selenium and Zinc
• 5 ounces of Tart, breakfast, low fat lack sufficient amounts of Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Florida Oranges have 1.9 times more Sugars and 1.6 times more Fiber than Tart, breakfast, low fat.
• While 5 oz of Tart, breakfast, low fat contain 8.1 times more Energy, 28.5 times more Fat, 55.7 times more Saturated Fat, 27.6 times more Omega 6, 6.7 times more Carbohydrate and 5.7 times more Protein than Raw Florida Oranges.
• 5 ounces of Florida Oranges provide inadequate amounts of Energy, Omega 6 and Protein
• Both Raw Florida Oranges as well as Tart, breakfast, low fat provide inadequate amounts of Omega 3 in five ounces.