Comparing Nutrients in 7 ounces Valencia Oranges VS Vegetarian meatloaf or patties

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Vegetarian meatloaf or patties	43%	41%	16%

Macro Nutrients

	Valencia Oranges	Vegetarian meatloaf or patties	Recommended Dietary Allowance
Energy	3.35% 97kcal	13.5% 391kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	18.4% 18g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	8.84% 2.83g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	64.5% 1.03g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	48.4% 8.23g	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	12.2% 16g	130g per day for Men 19-50 years
Sugars	NA	3.3% 2.4g	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	24% 9.13g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	74.4% 41.7g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Vegetarian meatloaf or patties	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	149% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	124% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	183% 2.4mg	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	38.7% 155μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	198% 4.76μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	107% 96mg	0% 0mg	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	23% 3.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Vegetarian meatloaf or patties	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	5.75% 57.5mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	156% 1.4mg	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	52% 4.17mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	NA	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	98% 683mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	10.5% 357mg	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	72.8% 1091mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	32.5% 3.57mg	11mg per day for Men 19-50 years
Water	4.63% 171g	3.1% 115g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Vegetarian meatloaf or patties per 7 oz

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

Lets compare vitamin content per 7 ounces of Valencia Oranges vs Vegetarian meatloaf or patties:

• 7 ounces of Valencia Oranges have more Vitamin C than Vegetarian meatloaf or patties.
• While 7 oz of Vegetarian meatloaf or patties contain 10.3 times more Vitamin B1, 15 times more Vitamin B2, 36.5 times more Vitamin B3, 19 times more Vitamin B6, 2 times more Vitamin B9 and more Vitamin B12 than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges have insufficient amounts of Vitamin B3 and Vitamin B12
• 7 ounces of Vegetarian meatloaf or patties have insufficient amounts of Vitamin C
• Both Raw Valencia Oranges as well as Vegetarian meatloaf or patties have insufficient amounts of Vitamin A and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Valencia Oranges vs Vegetarian meatloaf or patties:

• 7 ounces of Valencia Oranges have 1.4 times more Calcium and 1.5 times more Water than Vegetarian meatloaf or patties.
• While 7 oz of Vegetarian meatloaf or patties contain 19.1 times more Copper, 23.3 times more Iron, 1.8 times more Magnesium, 20.2 times more Phosphorus, more Sodium and 30 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Vegetarian meatloaf or patties contain similar levels of Potassium per seven ounces.
• 7 ounces of Valencia Oranges lack sufficient amounts of Iron and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Valencia Oranges have 1.5 times more Carbohydrate than Vegetarian meatloaf or patties.
• While 7 oz of Vegetarian meatloaf or patties contain 4 times more Energy, 30 times more Fat, 40.7 times more Saturated Fat, 32.5 times more Omega 3, 94.2 times more Omega 6, 1.8 times more Fiber and 20.2 times more Protein than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein