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Comparing Nutrients in 7 ounces Valencia OrangesVS Lupins

Macros Ratio

Protein Fat Carbs

Valencia Oranges
8%
5%
87%
Lupins
37%
22%
41%
7 oz ▼

Macro Nutrients

3.35%97kcal
Energy
25.4%736kcal
97 kcalvs736 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.61%0.6g
Fat
20%19.3g
0.6 gvs19.3 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.22%0.069g
Saturated Fat
7.17%2.3g
0.069 gvs2.3 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2%0.032g
Omega 3
55.3%0.89g
0.032 gvs0.89 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.51%0.087g
Omega 6
23.3%3.96g
0.087 gvs3.96 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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18%23.6g
Carbohydrate
61.6%80g
23.6 gvs80 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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13%4.96g
Fiber
99%37.5g
4.96 gvs37.5 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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3.7%2.06g
Protein
128%71.8g
2.06 gvs71.8 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

2.65%24μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
24 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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14.4%0.17mg
Vitamin B1
106%1.27mg
Thiamine
0.17 mgvs1.27 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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6.1%0.079mg
Vitamin B2
33.6%0.44mg
Riboflavin
0.079 mgvs0.44 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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3.4%0.54mg
Vitamin B3
27%4.35mg
Niacin, nicotinic acid, niacinamide
0.54 mgvs4.35 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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9.92%0.5mg
Vitamin B5
29.8%1.5mg
Pantothenic acid
0.5 mgvs1.5 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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9.6%0.13mg
Vitamin B6
54.5%0.71mg
Pyridoxine
0.13 mgvs0.71 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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19.3%77.4μg
Vitamin B9
176%704μg
Folates and Folic Acid
77.4 μgvs704 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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107%96mg
Vitamin C
10.6%9.53mg
Ascorbic acid
96 mgvs9.53 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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NA
Vitamin E
NA
Tocopherols and Tocotrienols
NA mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
NA
Phytomenadione or phylloquinone
NA μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

7.94%79.4mg
Calcium
35%349mg
79.4 mgvs349 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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8.16%0.073mg
Copper
225%2.03mg
0.073 mgvs2.03 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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2.23%0.18mg
Iron
108%8.65mg
0.18 mgvs8.65 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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4.72%20mg
Magnesium
94%393mg
20 mgvs393 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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2%0.046mg
Manganese
206%4.73mg
0.046 mgvs4.73 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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4.8%33.7mg
Phosphorus
125%873mg
33.7 mgvs873 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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10.4%355mg
Potassium
59%2010mg
355 mgvs2010 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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NA
Selenium
29.6%16.3μg
NA μgvs16.3 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0%0mg
Sodium
2%29.8mg
0 mgvs29.8 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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1.1%0.12mg
Zinc
85.7%9.43mg
0.12 mgvs9.43 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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4.63%171g
Water
0.56%20.7g
171 gvs20.7 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 7 ounces of Valencia Oranges vs Lupins:
Comparing minerals per 7 ounces for Valencia Oranges vs Lupins:
Comparison of macro-nutrients per 7 ounces:



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