Comparing Nutrients in 7 ounces Florida Oranges VS Millet

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Millet	12%	10%	78%

Macro Nutrients

	Florida Oranges	Millet	Recommended Dietary Allowance
Energy	3.15% 91kcal	26% 750kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	8.63% 8.37g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	4.5% 1.43g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	14.6% 0.23g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	23.5% 4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	111% 145g	130g per day for Men 19-50 years
Sugars	25% 18g	NA	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	12.5% 4.76g	44.4% 17g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	39% 22g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Millet	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	69.6% 0.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	44.3% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	58.5% 9.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	33.7% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	58.6% 0.76mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	75.4% 22.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.43% 33.7μg	42% 169μg	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	99% 89.3mg	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	2.4% 0.36mg	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Millet	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	165% 1.5mg	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	74.7% 5.97mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	54% 226mg	420mg per day for Men 19-50 years
Manganese	2.07% 0.048mg	141% 3.24mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	130% 58.5μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	3.4% 24mg	80.8% 566mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	11.4% 387mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	9.74% 5.36μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	30.3% 3.33mg	11mg per day for Men 19-50 years
Water	4.67% 173g	0.47% 17.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Millet per 7 oz

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

Lets compare vitamin content per 7 ounces of Florida Oranges vs Millet:

• 7 ounces of Florida Oranges have more Vitamin C than Millet.
• While 7 oz of Raw Millet contain 4.2 times more Vitamin B1, 7.3 times more Vitamin B2, 11.8 times more Vitamin B3, 3.4 times more Vitamin B5, 7.5 times more Vitamin B6 and 5 times more Vitamin B9 than Raw Florida Oranges.
• 7 ounces of Millet have insufficient amounts of Vitamin C
• Both Raw Florida Oranges as well as Raw Millet have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Florida Oranges vs Millet:

• 7 ounces of Florida Oranges have 5.4 times more Calcium and 10.1 times more Water than Millet.
• While 7 oz of Raw Millet contain 19.2 times more Copper, 33.4 times more Iron, 11.4 times more Magnesium, 68 times more Manganese, 23.8 times more Phosphorus, 5.4 times more Selenium and 21 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Millet contain similar levels of Potassium per seven ounces.
• 7 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc
• 7 ounces of Millet lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Millet contain 8.2 times more Energy, 20.1 times more Fat, 28.9 times more Saturated Fat, 10.7 times more Omega 3, 65 times more Omega 6, 6.3 times more Carbohydrate, 3.5 times more Fiber and 15.7 times more Protein than Raw Florida Oranges.
• 7 ounces of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein