Comparing Nutrients in 7 ounces Oranges VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Oranges	Valencia Oranges	Recommended Dietary Allowance
Energy	3.2% 93kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.036g	0.51% 0.087g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.3g	18% 23.6g	130g per day for Men 19-50 years
Sugars	25.6% 18.6g	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	12.5% 4.76g	13% 4.96g	38g per day for Men 19-50 years
Protein	3.33% 1.87g	3.7% 2.06g	56g per day for Men 19-50 years

Vitamins

	Oranges	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.5% 0.56mg	3.4% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	9.6% 0.13mg	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	15% 59.5μg	19.3% 77.4μg	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	117% 106mg	107% 96mg	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	2.4% 0.36mg	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

	Oranges	Valencia Oranges	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	8.16% 0.073mg	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	2.5% 0.2mg	2.23% 0.18mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	2.16% 0.05mg	2% 0.046mg	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	3.97% 27.8mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	10.6% 359mg	10.4% 355mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	4.65% 172g	4.63% 171g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Oranges vs Valencia Oranges:

• Raw Valencia Oranges contain 1.3 times more Vitamin B9 than Raw Oranges.
• Both Raw Oranges and Raw Valencia Oranges have similar amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin C per 7 oz.
• Both Raw Oranges as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Oranges vs Valencia Oranges:

• Raw Oranges have 1.2 times more Copper than Raw Valencia Oranges.
• Both Raw Oranges and Raw Valencia Oranges have similar amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus, Potassium and Water per 7 oz.
• Both Raw Oranges as well as Raw Valencia Oranges have insufficient amounts of Zinc in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Valencia Oranges contain 2.3 times more Omega 3 than Raw Oranges.
• Both Raw Oranges and Raw Valencia Oranges have similar amounts of Energy, Carbohydrate, Fiber and Protein per 7 oz.
• Both Raw Oranges as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.