Comparing Nutrients in 7 ounces Florida Oranges VS Boiled Rutabagas

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Boiled Rutabagas	11%	5%	84%

Macro Nutrients

	Florida Oranges	Boiled Rutabagas	Recommended Dietary Allowance
Energy	3.15% 91kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.18% 0.058g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	7.07% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	0.44% 0.075g	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	10.4% 13.6g	130g per day for Men 19-50 years
Sugars	25% 18g	11% 7.84g	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	4.2% 3.06g	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	% 4.1g	g per day for Men 19-50 years
Sucrose	NA	% 0.69g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	3.3% 1.85g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Boiled Rutabagas	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	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	6.26% 0.081mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	8.87% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	6.15% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	15.6% 0.2mg	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	7.44% 29.8μg	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	41.5% 37.3mg	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	3.18% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Boiled Rutabagas	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	6.4% 0.058mg	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	4.47% 0.36mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	2.07% 0.048mg	8.37% 0.19mg	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	11.6% 81.4mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	12.6% 429mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	2.53% 1.4μg	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	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	4.67% 173g	4.9% 182g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Boiled Rutabagas per 7 oz

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

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

• 7 ounces of Florida Oranges have 1.2 times more Vitamin B1, 1.6 times more Vitamin B5 and 2.4 times more Vitamin C than Boiled Rutabagas.
• While 7 oz of Boiled and Drained Rutabagas contain 1.8 times more Vitamin B3 and 2 times more Vitamin B6 than Raw Florida Oranges.
• Both Florida Oranges and Boiled Rutabagas provide similar amounts of Vitamin B2 and Vitamin B9 per seven ounces.
• Both Raw Florida Oranges as well as Boiled and Drained Rutabagas 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 Boiled Rutabagas:

• 7 ounces of Florida Oranges have 2.4 times more Calcium and 1.3 times more Copper than Boiled Rutabagas.
• While 7 oz of Boiled and Drained Rutabagas contain 2 times more Iron, 4 times more Manganese, 3.4 times more Phosphorus and 1.3 times more Potassium than Raw Florida Oranges.
• Both Florida Oranges and Boiled Rutabagas contain similar levels of Magnesium and Water per seven ounces.
• 7 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese and Phosphorus
• 7 ounces of Boiled Rutabagas lack sufficient amounts of Calcium
• Both Raw Florida Oranges as well as Boiled and Drained Rutabagas lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Florida Oranges have 1.7 times more Carbohydrate, 2.3 times more Sugars and 1.3 times more Fiber than Boiled Rutabagas.
• While 7 oz of Boiled and Drained Rutabagas contain 5.2 times more Omega 3 than Raw Florida Oranges.
• 7 ounces of Florida Oranges provide inadequate amounts of Omega 3
• Both Raw Florida Oranges as well as Boiled and Drained Rutabagas provide inadequate amounts of Energy, Omega 6 and Protein in seven ounces.