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Comparing Nutrients in 7 ounces Valencia OrangesVS Dark Raisins

Macros Ratio

Protein Fat Carbs

Valencia Oranges
8%
5%
87%
Dark Raisins
4%
1%
95%
7 oz ▼

Macro Nutrients

3.35%97kcal
Energy
20.5%593kcal
97 kcalvs593 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.61%0.6g
Fat
0.51%0.5g
0.6 gvs0.5 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.22%0.069g
Saturated Fat
0.58%0.19g
0.069 gvs0.19 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2%0.032g
Omega 3
1.74%0.028g
0.032 gvs0.028 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.51%0.087g
Omega 6
0.46%0.077g
0.087 gvs0.077 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
121%157g
23.6 gvs157 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
178%129g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs129 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
95%69g
≤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 gvs69 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%60.5g
NA gvs60.5 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%0g
NA gvs0 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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13%4.96g
Fiber
23.5%8.93g
4.96 gvs8.93 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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3.7%2.06g
Protein
11.7%6.55g
2.06 gvs6.55 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
17.5%0.21mg
Thiamine
0.17 mgvs0.21 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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6.1%0.079mg
Vitamin B2
19%0.25mg
Riboflavin
0.079 mgvs0.25 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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3.4%0.54mg
Vitamin B3
9.5%1.52mg
Niacin, nicotinic acid, niacinamide
0.54 mgvs1.52 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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

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9.6%0.13mg
Vitamin B6
26.6%0.35mg
Pyridoxine
0.13 mgvs0.35 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
2.5%9.92μg
Folates and Folic Acid
77.4 μgvs9.92 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
5.07%4.56mg
Ascorbic acid
96 mgvs4.56 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
1.6%0.24mg
Tocopherols and Tocotrienols
NA mgvs0.24 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
5.8%6.95μg
Phytomenadione or phylloquinone
NA μgvs6.95 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

7.94%79.4mg
Calcium
12.3%123mg
79.4 mgvs123 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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8.16%0.073mg
Copper
60%0.54mg
0.073 mgvs0.54 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
11.6%464μg
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvs464 μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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2.23%0.18mg
Iron
44.4%3.55mg
0.18 mgvs3.55 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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4.72%20mg
Magnesium
17%71.4mg
20 mgvs71.4 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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2%0.046mg
Manganese
24.2%0.56mg
0.046 mgvs0.56 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
27.8%194mg
33.7 mgvs194 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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10.4%355mg
Potassium
43.4%1476mg
355 mgvs1476 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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NA
Selenium
2.16%1.2μg
NA μgvs1.2 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0%0mg
Sodium
3.44%51.6mg
0 mgvs51.6 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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1.1%0.12mg
Zinc
6.5%0.71mg
0.12 mgvs0.71 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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4.63%171g
Water
0.83%30.7g
171 gvs30.7 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 Dark Raisins:
Comparing minerals per 7 ounces for Valencia Oranges vs Dark Raisins:
Comparison of macro-nutrients per 7 ounces:



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