Comparing Nutrients in 7 ounces Valencia Oranges VS Poi

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Poi	1%	1%	98%

Macro Nutrients

	Valencia Oranges	Poi	Recommended Dietary Allowance
Energy	3.35% 97kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.18% 0.058g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	0.47% 0.079g	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	41.6% 54g	130g per day for Men 19-50 years
Sugars	NA	1.07% 0.77g	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	2.1% 0.79g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	1.35% 0.75g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Poi	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	21.5% 0.26mg	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	3.4% 0.54mg	13.6% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	41.7% 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	19.3% 77.4μg	10.4% 41.7μg	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	8.8% 7.94mg	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	30.4% 4.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Poi	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	36.6% 0.33mg	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	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	32% 0.73mg	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	11% 77.4mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	10.7% 363mg	3400mg per day for Men 19-50 years
Selenium	NA	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	4.63% 171g	3.84% 142g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Poi per 7 oz

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

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

• 7 ounces of Valencia Oranges have 1.9 times more Vitamin B9 and 12.1 times more Vitamin C than Poi.
• While 7 oz of Poi contain 1.5 times more Vitamin B1, 4 times more Vitamin B3 and 4.3 times more Vitamin B6 than Raw Valencia Oranges.
• Both Valencia Oranges and Poi provide similar amounts of Vitamin B2 and Vitamin B5 per seven ounces.
• 7 ounces of Valencia Oranges have insufficient amounts of Vitamin B3
• Both Raw Valencia Oranges as well as Poi have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Valencia Oranges vs Poi:

• 7 ounces of Valencia Oranges have 2.5 times more Calcium and 1.2 times more Water than Poi.
• While 7 oz of Poi contain 4.5 times more Copper, 9.8 times more Iron, 2.4 times more Magnesium, 16.1 times more Manganese, 2.3 times more Phosphorus and 3.7 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Poi contain similar levels of Potassium per seven ounces.
• 7 ounces of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 7 ounces of Poi lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Valencia Oranges have 6.3 times more Fiber than Poi.
• While 7 oz of Poi contain 2.3 times more Energy and 2.3 times more Carbohydrate than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges provide inadequate amounts of Energy
• 7 ounces of Poi provide inadequate amounts of Fiber
• Both Raw Valencia Oranges as well as Poi provide inadequate amounts of Omega 3, Omega 6 and Protein in seven ounces.