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Nutrients in 7 ounces of Oranges

Raw Oranges (Citrus sinensis).

Macros Ratio

Protein Fat Carbs
7%
2%
91%
7 oz ▼

Macro Nutrients

Oranges
Energy93 kcal
3.2%
Raw Oranges have 93.269855 kcal of Energy per 7 ounces, which is 3.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.24 g
0.25%
Raw Oranges have 0.2381358 g of Fat per 7 ounces, which is 0.25% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.03 g
0.093%
Raw Oranges have 0.029766975 g of Saturated Fat per 7 ounces, which is 0.093% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.014 g
0.87%
Raw Oranges have 0.013891255 g of Omega 3 per 7 ounces, which is 0.87% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.036 g
0.21%
Raw Oranges have 0.03572037 g of Omega 6 per 7 ounces, which is 0.21% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate23.3 g
18%
Raw Oranges have 23.31746375 g of Carbohydrate per 7 ounces, which is 18% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars18.6 g
25.6%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Oranges have 18.55474775 g of Sugars per 7 ounces, which is 25.6% 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
Fiber4.76 g
12.5%
Raw Oranges have 4.762716 g of Fiber per 7 ounces, which is 12.5% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein1.87 g
3.33%
Raw Oranges have 1.8653971 g of Protein per 7 ounces, which is 3.33% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Oranges
Vitamin A22 μg
2.43%
RAE, retinol activity equivalents
Raw Oranges have 21.829115 μg of Vitamin A per 7 ounces, which is 2.43% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.17 mg
14.4%
Thiamine
Raw Oranges have 0.172648455 mg of Vitamin B1 per 7 ounces, which is 14.4% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.079 mg
6.1%
Riboflavin
Raw Oranges have 0.0793786 mg of Vitamin B2 per 7 ounces, which is 6.1% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.56 mg
3.5%
Niacin, nicotinic acid, niacinamide
Raw Oranges have 0.55961913 mg of Vitamin B3 per 7 ounces, which is 3.5% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.5 mg
9.92%
Pantothenic acid
Raw Oranges have 0.49611625 mg of Vitamin B5 per 7 ounces, which is 9.92% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.12 mg
9.16%
Pyridoxine
Raw Oranges have 0.1190679 mg of Vitamin B6 per 7 ounces, which is 9.16% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B959.5 μg
15%
Folates and Folic Acid
Raw Oranges have 59.53395 μg of Vitamin B9 per 7 ounces, which is 15% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C106 mg
117%
Ascorbic acid
Raw Oranges have 105.573538 mg of Vitamin C per 7 ounces, which is 117% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.36 mg
2.4%
Tocopherols and Tocotrienols
Raw Oranges have 0.3572037 mg of Vitamin E per 7 ounces, which is 2.4% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Oranges
Calcium79.4 mg
7.94%
Raw Oranges have 79.3786 mg of Calcium per 7 ounces, which is 7.94% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.089 mg
9.92%
Raw Oranges have 0.089300925 mg of Copper per 7 ounces, which is 9.92% 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
Iron0.2 mg
2.5%
Raw Oranges have 0.1984465 mg of Iron per 7 ounces, which is 2.5% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium20 mg
4.72%
Raw Oranges have 19.84465 mg of Magnesium per 7 ounces, which is 4.72% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.05 mg
2.16%
Raw Oranges have 0.049611625 mg of Manganese per 7 ounces, which is 2.16% 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
Phosphorus27.8 mg
3.97%
Raw Oranges have 27.78251 mg of Phosphorus per 7 ounces, which is 3.97% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium359 mg
10.6%
Raw Oranges have 359.188165 mg of Potassium per 7 ounces, which is 10.6% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium0.99 μg
1.8%
Raw Oranges have 0.9922325 μg of Selenium per 7 ounces, which is 1.8% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.14 mg
1.26%
Raw Oranges have 0.13891255 mg of Zinc per 7 ounces, which is 1.26% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water172 g
4.65%
Raw Oranges have 172.15233875 g of Water per 7 ounces, which is 4.65% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 7 ounces of Raw Oranges:
Minerals in 7 ounces of Raw Oranges:
Macronutrients in 7 ounces of Raw Oranges:



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