Comparing Nutrients in 7 ounces Valencia Oranges VS Rutabagas

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Rutabagas	11%	4%	85%

Macro Nutrients

	Valencia Oranges	Rutabagas	Recommended Dietary Allowance
Energy	3.35% 97kcal	2.53% 73.4kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	6.57% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	0.41% 0.069g	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	13% 17g	130g per day for Men 19-50 years
Sugars	NA	12.2% 8.85g	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	4.4% 3.2g	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	% 4.56g	g per day for Men 19-50 years
Sucrose	NA	% 1.05g	g per day for Men 19-50 years
Fiber	13% 4.96g	12% 4.56g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	3.83% 2.14g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Rutabagas	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	15% 0.18mg	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	8.7% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	6.35% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	15.3% 0.2mg	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	55% 49.6mg	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	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Rutabagas	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	7.06% 0.064mg	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	11% 0.87mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	11.3% 0.26mg	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	15% 105mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	18% 605mg	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	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	4.63% 171g	4.8% 177g	3700g per day for Men 19-50 years

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

• Raw Valencia Oranges have more Vitamin A, 1.6 times more Vitamin B5, 1.9 times more Vitamin B9 and 1.9 times more Vitamin C than Raw Rutabagas.
• While Raw Rutabagas contain 2.6 times more Vitamin B3 and 1.6 times more Vitamin B6 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Raw Rutabagas have similar amounts of Vitamin B1 and Vitamin B2 per 7 oz.
• Both Raw Valencia Oranges as well as Raw Rutabagas have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Valencia Oranges vs Rutabagas:

• Raw Rutabagas contain 4.9 times more Iron, 2 times more Magnesium, 5.7 times more Manganese, 3.1 times more Phosphorus, 1.7 times more Potassium and 4 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Raw Rutabagas have similar amounts of Calcium, Copper and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Valencia Oranges have 1.3 times more Energy and 1.4 times more Carbohydrate than Raw Rutabagas.
• While Raw Rutabagas contain 3.3 times more Omega 3 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Raw Rutabagas have similar amounts of Fiber and Protein per 7 oz.
• Both Raw Valencia Oranges as well as Raw Rutabagas have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.