Comparing Nutrients in 7 ounces Valencia Oranges VS Garlic Powder

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Garlic Powder	18%	2%	80%

Macro Nutrients

	Valencia Oranges	Garlic Powder	Recommended Dietary Allowance
Energy	3.35% 97kcal	22.7% 657kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	1.5% 1.45g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	1.54% 0.49g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	1.67% 0.28g	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	111% 144g	130g per day for Men 19-50 years
Sugars	NA	6.65% 4.82g	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	0.85% 0.62g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 4.07g	g per day for Men 19-50 years
Fiber	13% 4.96g	47% 18g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	58.6% 33g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Garlic Powder	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	72% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	9.87% 1.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	29.5% 1.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	252% 3.3mg	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	23.3% 93μg	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	2.65% 2.4mg	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	8.86% 1.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Garlic Powder	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	15.7% 157mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	118% 1.06mg	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	140% 11.2mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	36.4% 153mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	84.5% 1.94mg	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	117% 822mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	69.6% 2367mg	3400mg per day for Men 19-50 years
Selenium	NA	86.2% 47.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	7.94% 119mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	54% 5.93mg	11mg per day for Men 19-50 years
Water	4.63% 171g	0.35% 12.8g	3700g per day for Men 19-50 years

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

• Raw Valencia Oranges have more Vitamin A and 40.4 times more Vitamin C than Garlic Powder Spices.
• While Garlic Powder Spices contain 5 times more Vitamin B1, 3.5 times more Vitamin B2, 2.9 times more Vitamin B3, 3 times more Vitamin B5 and 26.3 times more Vitamin B6 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Garlic Powder Spices have similar amounts of Vitamin B9 per 7 oz.
• Both Raw Valencia Oranges as well as Garlic Powder Spices have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Valencia Oranges vs Garlic Powder:

• Raw Valencia Oranges have 13.4 times more Water than Garlic Powder Spices.
• While Garlic Powder Spices contain 2 times more Calcium, 14.4 times more Copper, 62.8 times more Iron, 7.7 times more Magnesium, 42.6 times more Manganese, 24.4 times more Phosphorus, 6.7 times more Potassium, more Sodium and 49.8 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 7 ounces:

• Raw Valencia Oranges have 1.3 times more Omega 3 than Garlic Powder Spices.
• While Garlic Powder Spices contain 6.8 times more Energy, 6.1 times more Carbohydrate, 3.6 times more Fiber and 15.9 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Garlic Powder Spices have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.