Comparing Nutrients in 7 ounces Valencia Oranges VS Orange-flavor Drink, Breakfast Type, Low Calorie, Powder

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Orange-flavor Drink, Breakfast Type, Low Calorie, Powder	4%	0%	96%

Macro Nutrients

	Valencia Oranges	Orange-flavor Drink, Breakfast Type, Low Calorie, Powder	Recommended Dietary Allowance
Energy	3.35% 97kcal	15% 431kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0% 0g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.6g	131% 170g	130g per day for Men 19-50 years
Sugars	NA	7.1% 5.16g	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	13% 4.96g	20% 7.54g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	12.8% 7.14g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Orange-flavor Drink, Breakfast Type, Low Calorie, Powder	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	1324% 11919μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	1038% 13.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	992% 159mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	1221% 16mg	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	19.3% 77.4μg	0% 0μg	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	107% 96mg	5292% 4763mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Orange-flavor Drink, Breakfast Type, Low Calorie, Powder	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	273% 2735mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	0.66% 0.006mg	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	2.23% 0.18mg	1.74% 0.14mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	130% 546mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	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	4.8% 33.7mg	178% 1248mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	183% 6215mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	10.7% 161mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	0% 0mg	11mg per day for Men 19-50 years
Water	4.63% 171g	0.097% 3.57g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Orange-flavor Drink, Breakfast Type, Low Calorie, Powder per 7 oz

Compare the macro and micronutrient content in 7 oz of Valencia Oranges versus 7 oz of Orange-flavor Drink, Breakfast Type, Low Calorie, Powder to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Valencia Oranges vs Orange-flavor Drink, Breakfast Type, Low Calorie, Powder:

• 7 ounces of Valencia Oranges have more Vitamin B1, more Vitamin B5 and more Vitamin B9 than Orange-flavor Drink, Breakfast Type, Low Calorie, Powder.
• While 7 oz of Orange-flavor Drink, Breakfast Type, Low Calorie, Powder contain 500.5 times more Vitamin A, 170 times more Vitamin B2, 292 times more Vitamin B3, 127 times more Vitamin B6 and 49.5 times more Vitamin C than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges have insufficient amounts of Vitamin A and Vitamin B3
• 7 ounces of Orange-flavor Drink, Breakfast Type, Low Calorie, Powder have insufficient amounts of Vitamin B1, Vitamin B5 and Vitamin B9
• Both Raw Valencia Oranges as well as Orange-flavor Drink, Breakfast Type, Low Calorie, Powder have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Valencia Oranges vs Orange-flavor Drink, Breakfast Type, Low Calorie, Powder:

• 7 ounces of Valencia Oranges have 12.3 times more Copper and 48 times more Water than Orange-flavor Drink, Breakfast Type, Low Calorie, Powder.
• While 7 oz of Orange-flavor Drink, Breakfast Type, Low Calorie, Powder contain 34.5 times more Calcium, 27.5 times more Magnesium, 37 times more Phosphorus, 17.5 times more Potassium and more Sodium than Raw Valencia Oranges.
• 7 ounces of Orange-flavor Drink, Breakfast Type, Low Calorie, Powder lack sufficient amounts of Copper
• Both Raw Valencia Oranges as well as Orange-flavor Drink, Breakfast Type, Low Calorie, Powder lack sufficient amounts of Iron and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Orange-flavor Drink, Breakfast Type, Low Calorie, Powder contain 4.4 times more Energy, 7.2 times more Carbohydrate, 1.5 times more Fiber and 3.5 times more Protein than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges provide inadequate amounts of Energy and Protein
• Both Raw Valencia Oranges as well as Orange-flavor Drink, Breakfast Type, Low Calorie, Powder provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.