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Orange Nutrition

Orange Nutrition Orange nutrition provides over 100% of your vitamin C requirement with just one fruit - although if you are trying to lose weight you might want to get your vitamin C from lower sugar fruits such as berries.

  • High in vitamin C, oranges can help protect cells and tissues from free radical damage, thereby helping to prevent cancer. Vitamin C also helps dietary iron absorption.

  • Orange nutrition also provides a fairly good source of fibre which helps with bowel regularity. Fibre also helps to maintain normal blood sugar and cholesterol levels.

  • Oranges are a good source of calcium which we need for healthy strong bones. Calcium also helps your blood to clot and supports proper nerve and muscle functioning.

  • Orange nutrition contains good amounts of potassium which helps the nerves and muscles to function and also helps to maintain the bodies' acid balance. Potassium can also help lower the risk of high blood pressure.

  • Orange nutrition provides good levels of thiamin (vitamin B1) which helps with the bodies energy supplies and supports proper heart function. Thiamin also helps to coordinate nerve and muscle activity.

  • Oranges contain good amounts of folate which can help with red blood cell function and also prevent homocysteine build up in the blood. Folate can also support cell function and helps to prevent bone fracture diseases as well as help prevent dementia.

  • One medium orange contains around 65 calories.



    THE FULL NUTRITIONAL VALUE OF ORANGES:

    Oranges, raw, Florida

    Refuse: 26%  (Peel and seeds)
    Scientific Name:  Citrus sinensis
    NDB No: 09203 (Nutrient values and weights are for edible portion)

    Nutrient Units 1.00 X 1 fruit (2-5/8" dia)
    -------
    141g
    Proximates
    Water
    g
    122.87
    Energy
    kcal
    65
    Energy
    kJ
    271
    Protein
    g
    0.99
    Total lipid (fat)
    g
    0.30
    Ash
    g
    0.58
    Carbohydrate, by difference
    g
    16.27
    Fiber, total dietary
    g
    3.4
    Sugars, total
    g
    12.89
    Minerals
    Calcium, Ca
    mg
    61
    Iron, Fe
    mg
    0.13
    Magnesium, Mg
    mg
    14
    Phosphorus, P
    mg
    17
    Potassium, K
    mg
    238
    Sodium, Na
    mg
    0
    Zinc, Zn
    mg
    0.11
    Copper, Cu
    mg
    0.055
    Manganese, Mn
    mg
    0.034
    Selenium, Se
    mcg
    0.7
    Vitamins
    Vitamin C, total ascorbic acid
    mg
    63.5
    Thiamin
    mg
    0.141
    Riboflavin
    mg
    0.056
    Niacin
    mg
    0.564
    Pantothenic acid
    mg
    0.352
    Vitamin B-6
    mg
    0.072
    Folate, total
    mcg
    24
    Folic acid
    mcg
    0
    Folate, food
    mcg
    24
    Folate, DFE
    mcg_DFE
    24
    Choline, total
    mg
    11.8
    Vitamin B-12
    mcg
    0.00
    Vitamin B-12, added
    mcg
    0.00
    Vitamin A, RAE
    mcg_RAE
    16
    Retinol
    mcg
    0
    Carotene, beta
    mcg
    100
    Carotene, alpha
    mcg
    16
    Cryptoxanthin, beta
    mcg
    164
    Vitamin A, IU
    IU
    317
    Lycopene
    mcg
    0
    Lutein + zeaxanthin
    mcg
    182
    Vitamin E (alpha-tocopherol)
    mg
    0.25
    Vitamin E, added
    mg
    0.00
    Vitamin D (D2 + D3)
    mcg
    0.0
    Vitamin D
    IU
    0
    Vitamin K (phylloquinone)
    mcg
    0.0
    Lipids
    Fatty acids, total saturated
    g
    0.035
    4:0
    g
    0.000
    6:0
    g
    0.000
    8:0
    g
    0.000
    10:0
    g
    0.000
    12:0
    g
    0.000
    14:0
    g
    0.001
    16:0
    g
    0.032
    18:0
    g
    0.001
    Fatty acids, total monounsaturated
    g
    0.055
    16:1 undifferentiated
    g
    0.007
    18:1 undifferentiated
    g
    0.048
    20:1
    g
    0.000
    22:1 undifferentiated
    g
    0.000
    Fatty acids, total polyunsaturated
    g
    0.059
    18:2 undifferentiated
    g
    0.044
    18:3 undifferentiated
    g
    0.016
    18:4
    g
    0.000
    20:4 undifferentiated
    g
    0.000
    20:5 n-3 (EPA)
    g
    0.000
    22:5 n-3 (DPA)
    g
    0.000
    22:6 n-3 (DHA)
    g
    0.000
    Cholesterol
    mg
    0
    Amino acids
    Tryptophan
    g
    0.010
    Threonine
    g
    0.016
    Isoleucine
    g
    0.027
    Leucine
    g
    0.024
    Lysine
    g
    0.049
    Methionine
    g
    0.021
    Cystine
    g
    0.010
    Phenylalanine
    g
    0.032
    Tyrosine
    g
    0.017
    Valine
    g
    0.042
    Arginine
    g
    0.069
    Histidine
    g
    0.018
    Alanine
    g
    0.054
    Aspartic acid
    g
    0.120
    Glutamic acid
    g
    0.100
    Glycine
    g
    0.100
    Proline
    g
    0.049
    Serine
    g
    0.034
    Other
    Alcohol, ethyl
    g
    0.0
    Caffeine
    mg
    0
    Theobromine
    mg
    0
    USDA National Nutrient Database for Standard Reference, Release 22 (2009)

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