Comparing Nutrients in 5 ounces Valencia OrangesVS Oranges with Peel

Macros Ratio

Protein Fat Carbs

Valencia Oranges

87%

Oranges with Peel

89%

5 oz ▼

Macro Nutrients

Valencia Orangesvs Oranges with Peel

2.4%69.5kcal

Energy

3.08%89.3kcal

69.5 kcalvs89.3 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.44%0.43g

Fat

0.44%0.43g

0.43 gvs0.43 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.16%0.05g

Saturated Fat

0.16%0.05g

0.05 gvs0.05 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.4%0.023g

Omega 3

1.4%0.023g

0.023 gvs0.023 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.37%0.062g

Omega 6

0.37%0.062g

0.062 gvs0.062 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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13%17g

Carbohydrate

17%22g

17 gvs22 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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9.33%3.54g

Fiber

16.8%6.38g

3.54 gvs6.38 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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2.63%1.47g

Protein

3.3%1.84g

1.47 gvs1.84 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Valencia Orangesvs Oranges with Peel

1.9%17μg

Vitamin A

2.05%18.4μg

RAE, retinol activity equivalents

17 μgvs18.4 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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10.3%0.12mg

Vitamin B1

12%0.14mg

Thiamine

0.12 mgvs0.14 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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4.36%0.057mg

Vitamin B2

5.45%0.071mg

Riboflavin

0.057 mgvs0.071 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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2.43%0.39mg

Vitamin B3

4.43%0.71mg

Niacin, nicotinic acid, niacinamide

0.39 mgvs0.71 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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7.1%0.35mg

Vitamin B5

9.36%0.47mg

Pantothenic acid

0.35 mgvs0.47 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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6.87%0.089mg

Vitamin B6

10%0.13mg

Pyridoxine

0.089 mgvs0.13 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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14%55.3μg

Vitamin B9

10.6%42.5μg

Folates and Folic Acid

55.3 μgvs42.5 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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76.4%68.7mg

Vitamin C

112%101mg

Ascorbic acid

68.7 mgvs101 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

0 IUvsNA IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

Tocopherols and Tocotrienols

NA mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

Phytomenadione or phylloquinone

NA μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Valencia Orangesvs Oranges with Peel

5.67%56.7mg

Calcium

9.92%99mg

56.7 mgvs99 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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5.83%0.052mg

Copper

8.98%0.081mg

0.052 mgvs0.081 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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1.6%0.13mg

Iron

14%1.13mg

0.13 mgvs1.13 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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3.37%14mg

Magnesium

4.72%20mg

14 mgvs20 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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1.4%0.033mg

Manganese

0.033 mgvsNA mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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3.44%24mg

Phosphorus

4.45%31mg

24 mgvs31 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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7.46%254mg

Potassium

8.17%278mg

254 mgvs278 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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Selenium

1.8%0.99μg

NA μgvs0.99 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0%0mg

Sodium

0.19%2.83mg

0 mgvs2.83 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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0.77%0.085mg

Zinc

1.4%0.16mg

0.085 mgvs0.16 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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3.3%122g

Water

3.15%117g

122 gvs117 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 5 ounces of Valencia Oranges vs Oranges with Peel :

Raw Valencia Oranges have 1.3 times more Vitamin B9 than Raw Oranges with Peel .
While Raw Oranges with Peel contain 1.3 times more Vitamin B2, 1.8 times more Vitamin B3, 1.3 times more Vitamin B5, 1.5 times more Vitamin B6 and 1.5 times more Vitamin C than Raw Valencia Oranges.
Both Raw Valencia Oranges and Raw Oranges with Peel have similar amounts of Vitamin A and Vitamin B1 per 5 oz.
Both Raw Valencia Oranges as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Valencia Oranges vs Oranges with Peel :

Raw Oranges with Peel contain 1.8 times more Calcium, 1.5 times more Copper, 8.9 times more Iron, 1.4 times more Magnesium, 1.3 times more Phosphorus and 1.8 times more Zinc than Raw Valencia Oranges.
Both Raw Valencia Oranges and Raw Oranges with Peel have similar amounts of Potassium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Raw Oranges with Peel contain 1.3 times more Energy, 1.3 times more Carbohydrate and 1.8 times more Fiber than Raw Valencia Oranges.
Both Raw Valencia Oranges and Raw Oranges with Peel have similar amounts of Omega 3 and Protein per 5 oz.
Both Raw Valencia Oranges as well as Raw Oranges with Peel have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

Valencia OrangesVS Navel OrangesOranges with Peel VS Navel OrangesValencia OrangesVS Fresh Orange juiceOranges with Peel VS Fresh Orange juice

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Comparing Nutrients in 5 ounces Valencia OrangesVS Oranges with Peel

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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