Comparing Nutrients in 7 ounces Valencia OrangesVS Oranges with Peel

Macros Ratio

Protein Fat Carbs

Valencia Oranges

87%

Oranges with Peel

89%

7 oz ▼

Macro Nutrients

Valencia Orangesvs Oranges with Peel

3.35%97kcal

Energy

4.3%125kcal

97 kcalvs125 kcal

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

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0.61%0.6g

Fat

0.61%0.6g

0.6 gvs0.6 g

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

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0.22%0.069g

Saturated Fat

0.22%0.069g

0.069 gvs0.069 g

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

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2%0.032g

Omega 3

2%0.032g

0.032 gvs0.032 g

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

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0.51%0.087g

Omega 6

0.51%0.087g

0.087 gvs0.087 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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18%23.6g

Carbohydrate

23.7%30.8g

23.6 gvs30.8 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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13%4.96g

Fiber

23.5%8.93g

4.96 gvs8.93 g

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

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3.7%2.06g

Protein

4.6%2.58g

2.06 gvs2.58 g

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

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Vitamins

Valencia Orangesvs Oranges with Peel

2.65%24μg

Vitamin A

2.87%25.8μg

RAE, retinol activity equivalents

24 μgvs25.8 μg

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

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14.4%0.17mg

Vitamin B1

16.5%0.2mg

Thiamine

0.17 mgvs0.2 mg

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

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6.1%0.079mg

Vitamin B2

7.63%0.099mg

Riboflavin

0.079 mgvs0.099 mg

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

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3.4%0.54mg

Vitamin B3

6.2%0.99mg

Niacin, nicotinic acid, niacinamide

0.54 mgvs0.99 mg

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

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9.92%0.5mg

Vitamin B5

13%0.65mg

Pantothenic acid

0.5 mgvs0.65 mg

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

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9.6%0.13mg

Vitamin B6

14%0.18mg

Pyridoxine

0.13 mgvs0.18 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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19.3%77.4μg

Vitamin B9

15%59.5μg

Folates and Folic Acid

77.4 μgvs59.5 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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107%96mg

Vitamin C

157%141mg

Ascorbic acid

96 mgvs141 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

7.94%79.4mg

Calcium

14%139mg

79.4 mgvs139 mg

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

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8.16%0.073mg

Copper

12.6%0.11mg

0.073 mgvs0.11 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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2.23%0.18mg

Iron

20%1.6mg

0.18 mgvs1.6 mg

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

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4.72%20mg

Magnesium

6.6%27.8mg

20 mgvs27.8 mg

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

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2%0.046mg

Manganese

0.046 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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4.8%33.7mg

Phosphorus

6.24%43.7mg

33.7 mgvs43.7 mg

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

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10.4%355mg

Potassium

11.4%389mg

355 mgvs389 mg

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

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Selenium

2.53%1.4μg

NA μgvs1.4 μg

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

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0%0mg

Sodium

0.26%3.97mg

0 mgvs3.97 mg

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

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1.1%0.12mg

Zinc

2%0.22mg

0.12 mgvs0.22 mg

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

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4.63%171g

Water

4.4%163g

171 gvs163 g

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

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Lets compare vitamin content per 7 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 7 oz.
Both Raw Valencia Oranges as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 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 7 oz.

Comparison of macro-nutrients per 7 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 7 oz.
Both Raw Valencia Oranges as well as Raw Oranges with Peel have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 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 7 ounces Valencia OrangesVS Oranges with Peel

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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