Comparing Nutrients in 7 ounces Valencia Oranges VS Strawberry Toppings

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Strawberry Toppings	0%	0%	100%

Macro Nutrients

	Valencia Oranges	Strawberry Toppings	Recommended Dietary Allowance
Energy	3.35% 97kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.031% 0.01g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	2.6% 0.042g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	0.34% 0.058g	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	101% 132g	130g per day for Men 19-50 years
Sugars	NA	75% 54.3g	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	3.66% 1.4g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	0.71% 0.4g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Strawberry Toppings	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	1.8% 0.022mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	3.66% 0.048mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	2% 0.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	1.9% 0.095mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	1.83% 0.024mg	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	2.98% 12μg	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	30.2% 27mg	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	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.16% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Strawberry Toppings	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	1.2% 12mg	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	6.95% 0.56mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	1.9% 7.94mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	14.4% 0.33mg	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	1.4% 9.92mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	2.98% 101mg	3400mg per day for Men 19-50 years
Selenium	NA	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	2.78% 41.7mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	4.63% 171g	1.77% 65.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Strawberry Toppings per 7 oz

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

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

• 7 ounces of Valencia Oranges have 7.9 times more Vitamin B1, 1.7 times more Vitamin B2, 5.2 times more Vitamin B5, 5.3 times more Vitamin B6, 6.5 times more Vitamin B9 and 3.5 times more Vitamin C than Strawberry Toppings.
• 7 ounces of Strawberry Toppings have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Raw Valencia Oranges as well as Strawberry Toppings have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Valencia Oranges vs Strawberry Toppings:

• 7 ounces of Valencia Oranges have 6.7 times more Calcium, 2.5 times more Magnesium, 3.4 times more Phosphorus, 3.5 times more Potassium and 2.6 times more Water than Strawberry Toppings.
• While 7 oz of Strawberry Toppings contain 3.1 times more Iron and 7.3 times more Manganese than Raw Valencia Oranges.
• Both Valencia Oranges and Strawberry Toppings contain similar levels of Copper per seven ounces.
• 7 ounces of Valencia Oranges lack sufficient amounts of Iron and Manganese
• 7 ounces of Strawberry Toppings lack sufficient amounts of Calcium, Magnesium, Phosphorus and Potassium
• Both Raw Valencia Oranges as well as Strawberry Toppings lack sufficient amounts of Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Valencia Oranges have 3.6 times more Fiber than Strawberry Toppings.
• While 7 oz of Strawberry Toppings contain 5.2 times more Energy and 5.6 times more Carbohydrate than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges provide inadequate amounts of Energy
• 7 ounces of Strawberry Toppings provide inadequate amounts of Fiber
• Both Raw Valencia Oranges as well as Strawberry Toppings provide inadequate amounts of Omega 3, Omega 6 and Protein in seven ounces.