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Nutrients in 14 ounces of Oranges

Raw Oranges (Citrus sinensis).

Macros Ratio

Protein Fat Carbs
7%
2%
91%
14 oz ▼

Macro Nutrients

Oranges
Energy187 kcal
6.43%
Raw Oranges have 186.53971 kcal of Energy per 14 ounces, which is 6.43% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.48 g
0.49%
Raw Oranges have 0.4762716 g of Fat per 14 ounces, which is 0.49% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.06 g
0.19%
Raw Oranges have 0.05953395 g of Saturated Fat per 14 ounces, which is 0.19% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.028 g
1.74%
Raw Oranges have 0.02778251 g of Omega 3 per 14 ounces, which is 1.74% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.071 g
0.42%
Raw Oranges have 0.07144074 g of Omega 6 per 14 ounces, which is 0.42% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Raw Oranges have 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate46.6 g
36%
Raw Oranges have 46.6349275 g of Carbohydrate per 14 ounces, which is 36% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars37 g
51%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Oranges have 37.1094955 g of Sugars per 14 ounces, which is 51% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose
NA
≤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]
No information available
Glucose
NA
No information available
Sucrose
NA
No information available
Fiber9.53 g
25%
Raw Oranges have 9.525432 g of Fiber per 14 ounces, which is 25% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein3.73 g
6.66%
Raw Oranges have 3.7307942 g of Protein per 14 ounces, which is 6.66% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Oranges
Vitamin A43.7 μg
4.85%
RAE, retinol activity equivalents
Raw Oranges have 43.65823 μg of Vitamin A per 14 ounces, which is 4.85% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.35 mg
28.8%
Thiamine
Raw Oranges have 0.34529691 mg of Vitamin B1 per 14 ounces, which is 28.8% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.16 mg
12.2%
Riboflavin
Raw Oranges have 0.1587572 mg of Vitamin B2 per 14 ounces, which is 12.2% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.1 mg
7%
Niacin, nicotinic acid, niacinamide
Raw Oranges have 1.11923826 mg of Vitamin B3 per 14 ounces, which is 7% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.99 mg
20%
Pantothenic acid
Raw Oranges have 0.9922325 mg of Vitamin B5 per 14 ounces, which is 20% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.24 mg
18.3%
Pyridoxine
Raw Oranges have 0.2381358 mg of Vitamin B6 per 14 ounces, which is 18.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9119 μg
29.8%
Folates and Folic Acid
Raw Oranges have 119.0679 μg of Vitamin B9 per 14 ounces, which is 29.8% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw Oranges have 0 μg of Vitamin B12 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C211 mg
235%
Ascorbic acid
Raw Oranges have 211.147076 mg of Vitamin C per 14 ounces, which is 235% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw Oranges have 0 IU of Vitamin D per 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.71 mg
4.76%
Tocopherols and Tocotrienols
Raw Oranges have 0.7144074 mg of Vitamin E per 14 ounces, which is 4.76% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K0 μg
0%
Phytomenadione or phylloquinone
Raw Oranges have 0 μg of Vitamin K per 14 ounces, which is 0% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Oranges
Calcium159 mg
16%
Raw Oranges have 158.7572 mg of Calcium per 14 ounces, which is 16% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.18 mg
20%
Raw Oranges have 0.17860185 mg of Copper per 14 ounces, which is 20% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron0.4 mg
4.96%
Raw Oranges have 0.396893 mg of Iron per 14 ounces, which is 4.96% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium39.7 mg
9.45%
Raw Oranges have 39.6893 mg of Magnesium per 14 ounces, which is 9.45% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.099 mg
4.3%
Raw Oranges have 0.09922325 mg of Manganese per 14 ounces, which is 4.3% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus55.6 mg
7.94%
Raw Oranges have 55.56502 mg of Phosphorus per 14 ounces, which is 7.94% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium718 mg
21%
Raw Oranges have 718.37633 mg of Potassium per 14 ounces, which is 21% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium2 μg
3.6%
Raw Oranges have 1.984465 μg of Selenium per 14 ounces, which is 3.6% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium0 mg
0%
Raw Oranges have 0 mg of Sodium per 14 ounces, which is 0% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.28 mg
2.53%
Raw Oranges have 0.2778251 mg of Zinc per 14 ounces, which is 2.53% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water344 g
9.3%
Raw Oranges have 344.3046775 g of Water per 14 ounces, which is 9.3% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 14 ounces of Raw Oranges:
Minerals in 14 ounces of Raw Oranges:
Macronutrients in 14 ounces of Raw Oranges:



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