Comparing Nutrients in 100 grams Valencia Oranges VS Phyllo dough

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Phyllo dough	10%	18%	72%

Macro Nutrients

	Valencia Oranges	Phyllo dough	Recommended Dietary Allowance
Energy	1.7% 49kcal	10.3% 299kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	4.6% 1.47g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	2.94% 0.047g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	5.15% 0.88g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.15% 12g	40.5% 52.6g	130g per day for Men 19-50 years
Sugars	NA	0.25% 0.18g	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	6.58% 2.5g	5% 1.9g	38g per day for Men 19-50 years
Protein	1.86% 1.04g	12.7% 7.1g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Phyllo dough	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.25% 0.087mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	26.2% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.7% 0.27mg	25.5% 4.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	6.04% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.85% 0.063mg	2.3% 0.03mg	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	9.75% 39μg	22% 88μg	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	54% 48.5mg	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	0.53% 0.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.1% 2.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Phyllo dough	Recommended Dietary Allowance
Calcium	4% 40mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	4.1% 0.037mg	11.2% 0.1mg	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	1.13% 0.09mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	3.57% 15mg	420mg per day for Men 19-50 years
Manganese	1% 0.023mg	20.7% 0.48mg	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	2.43% 17mg	10.7% 75mg	700mg per day for Men 19-50 years
Potassium	5.26% 179mg	2.18% 74mg	3400mg per day for Men 19-50 years
Selenium	NA	42.4% 23.3μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	32.2% 483mg	1500mg per day for Men 19-50 years
Zinc	0.55% 0.06mg	4.45% 0.49mg	11mg per day for Men 19-50 years
Water	2.33% 86.3g	0.88% 32.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Phyllo dough per 100 g

Compare the macro and micronutrient content in 100 g of Valencia Oranges versus 100 g of Phyllo dough to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Valencia Oranges vs Phyllo dough:

• 100 grams of Valencia Oranges have 2.1 times more Vitamin B6 and more Vitamin C than Phyllo dough.
• While 100 g of Phyllo dough contain 6.2 times more Vitamin B1, 8.5 times more Vitamin B2, 14.9 times more Vitamin B3 and 2.3 times more Vitamin B9 than Raw Valencia Oranges.
• Both Valencia Oranges and Phyllo dough provide similar amounts of Vitamin B5 per 100 grams.
• 100 grams of Valencia Oranges have insufficient amounts of Vitamin B3
• 100 grams of Phyllo dough have insufficient amounts of Vitamin C
• Both Raw Valencia Oranges as well as Phyllo dough have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Valencia Oranges vs Phyllo dough:

• 100 grams of Valencia Oranges have 3.6 times more Calcium, 2.4 times more Potassium and 2.6 times more Water than Phyllo dough.
• While 100 g of Phyllo dough contain 2.7 times more Copper, 35.7 times more Iron, 1.5 times more Magnesium, 20.7 times more Manganese, 4.4 times more Phosphorus, more Sodium and 8.2 times more Zinc than Raw Valencia Oranges.
• 100 grams of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 100 grams of Phyllo dough lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Valencia Oranges have 1.3 times more Fiber than Phyllo dough.
• While 100 g of Phyllo dough contain 6.1 times more Energy, 20 times more Fat, 42 times more Saturated Fat, 2.9 times more Omega 3, 19.9 times more Omega 6, 4.4 times more Carbohydrate and 6.8 times more Protein than Raw Valencia Oranges.
• 100 grams of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein