Comparing Nutrients in 7 ounces Valencia Oranges VS Clementines

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Clementines	6%	3%	91%

Macro Nutrients

	Valencia Oranges	Clementines	Recommended Dietary Allowance
Energy	3.35% 97kcal	3.2% 93kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	NA	32g per day for Men 19-50 years
Omega 3	2% 0.032g	NA	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	18% 23.6g	18.3% 24g	130g per day for Men 19-50 years
Sugars	NA	25% 18.2g	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	4.5% 3.25g	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	% 3.16g	g per day for Men 19-50 years
Sucrose	NA	% 12g	g per day for Men 19-50 years
Fiber	13% 4.96g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	3% 1.7g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Clementines	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	14.2% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	7.9% 1.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	6% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	11.4% 0.15mg	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	12% 47.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	107% 96mg	108% 97mg	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	NA	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Clementines	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	9.5% 0.085mg	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	3.47% 0.28mg	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% 0.046mg	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	4.8% 33.7mg	5.95% 41.7mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	10.3% 351mg	3400mg per day for Men 19-50 years
Selenium	NA	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	4.63% 171g	4.64% 172g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Clementines per 7 oz

Compare the macro and micronutrient content in 7 oz of Valencia Oranges versus 7 oz of Clementines to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Valencia Oranges have 1.3 times more Vitamin B2, 1.7 times more Vitamin B5 and 1.6 times more Vitamin B9 than Clementines.
• While 7 oz of Raw Clementines contain 2.3 times more Vitamin B3 than Raw Valencia Oranges.
• Both Valencia Oranges and Clementines provide similar amounts of Vitamin B1, Vitamin B6 and Vitamin C per seven ounces.
• 7 ounces of Valencia Oranges have insufficient amounts of Vitamin B3
• Both Raw Valencia Oranges as well as Raw Clementines have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Valencia Oranges vs Clementines:

• 7 ounces of Valencia Oranges have 1.3 times more Calcium than Clementines.
• Both Valencia Oranges and Clementines contain similar levels of Copper, Magnesium, Phosphorus, Potassium and Water per seven ounces.
• Both Raw Valencia Oranges as well as Raw Clementines lack sufficient amounts of Iron, Manganese and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Valencia Oranges have 1.5 times more Fiber than Clementines.
• Both Valencia Oranges and Clementines offer comparable quantities of Carbohydrate per seven ounces.
• Both Raw Valencia Oranges as well as Raw Clementines provide inadequate amounts of Energy and Protein in seven ounces.

Frequently Asked Questions about Valencia Oranges VS Clementines

What are the health benefits of Valencia Oranges compared to Clementines?

Valencia oranges and clementines are both nutritious citrus fruits, but Valencia oranges are higher in vitamin C and fiber compared to clementines. Vitamin C is important for immune function and collagen production, while fiber is beneficial for digestion and heart health. Both fruits are great options for a healthy diet, but Valencia oranges may provide slightly more health benefits in terms of vitamin C and fiber content.

Can I lose weight easier by eating more Valencia Oranges or Clementines?

Both Valencia oranges and clementines are healthy choices for weight loss due to their low calorie and high fiber content. However, clementines are slightly lower in calories and higher in vitamin C compared to Valencia oranges. Ultimately, the key to weight loss is creating a calorie deficit, so incorporating either fruit into a balanced diet along with regular exercise can help you achieve your weight loss goals.

Should I eat more Valencia Oranges or more Clementines to gain more muscles while training consistently?

Both Valencia oranges and Clementines are good sources of vitamin C, which is important for muscle repair and growth. However, for muscle gain, it is essential to focus on consuming an adequate amount of protein from plant-based sources such as legumes, tofu, tempeh, nuts, and seeds. Including a variety of fruits in your diet, including Valencia oranges and Clementines, can provide additional nutrients and antioxidants to support overall health and performance during training. Remember to also prioritize consuming enough calories and protein to support muscle growth and recovery.

What is the environmental impact of producing Valencia Oranges compared to Clementines?

Valencia oranges typically have a higher environmental impact compared to clementines due to factors such as water usage, pesticide use, and transportation emissions. Valencia oranges are larger and require more resources to grow, while clementines are smaller and generally have a lower environmental footprint. Choosing clementines over Valencia oranges can help reduce your carbon footprint and support sustainable agriculture practices.