Comparing Nutrients in 7 ounces Florida Oranges VS Dark Raisins

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Dark Raisins	4%	1%	95%

Macro Nutrients

	Florida Oranges	Dark Raisins	Recommended Dietary Allowance
Energy	3.15% 91kcal	20.5% 593kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	0.46% 0.077g	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	121% 157g	130g per day for Men 19-50 years
Sugars	25% 18g	178% 129g	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	95% 69g	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	% 60.5g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	11.7% 6.55g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Dark Raisins	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	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	9.5% 1.52mg	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	7.8% 0.1mg	26.6% 0.35mg	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	8.43% 33.7μg	2.5% 9.92μg	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	5.07% 4.56mg	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	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5.8% 6.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Dark Raisins	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	60% 0.54mg	0.9mg per day for Men 19-50 years
Fluoride	NA	11.6% 464μg	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	44.4% 3.55mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	2.07% 0.048mg	24.2% 0.56mg	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	3.4% 24mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	43.4% 1476mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	3.44% 51.6mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	4.67% 173g	0.83% 30.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Dark Raisins per 7 oz

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

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

• 7 ounces of Florida Oranges have 3.4 times more Vitamin B9 and 19.6 times more Vitamin C than Dark Raisins.
• While 7 oz of Dark Seedless Raisins contain 3.1 times more Vitamin B2, 1.9 times more Vitamin B3, 3.4 times more Vitamin B6 and more Vitamin K than Raw Florida Oranges.
• Both Florida Oranges and Dark Raisins provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Florida Oranges have insufficient amounts of Vitamin K
• 7 ounces of Dark Raisins have insufficient amounts of Vitamin B9
• Both Raw Florida Oranges as well as Dark Seedless Raisins have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Florida Oranges vs Dark Raisins:

• 7 ounces of Florida Oranges have 5.6 times more Water than Dark Raisins.
• While 7 oz of Dark Seedless Raisins contain 1.4 times more Calcium, 7 times more Copper, 19.9 times more Iron, 3.6 times more Magnesium, 11.7 times more Manganese, 8.2 times more Phosphorus, 4.4 times more Potassium and 4.5 times more Zinc than Raw Florida Oranges.
• 7 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc
• Both Raw Florida Oranges as well as Dark Seedless Raisins lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dark Seedless Raisins contain 6.5 times more Energy, 6.9 times more Carbohydrate, 7.1 times more Sugars, 1.9 times more Fiber and 4.7 times more Protein than Raw Florida Oranges.
• 7 ounces of Florida Oranges provide inadequate amounts of Energy and Protein
• Both Raw Florida Oranges as well as Dark Seedless Raisins provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.