Comparing Nutrients in 14 ounces OrangesVS Navel Oranges

Macros Ratio

Protein Fat Carbs

Oranges

91%

Navel Oranges

91%

14 oz ▼

Macro Nutrients

Orangesvs Navel Oranges

6.43%187kcal

Energy

6.7%194kcal

187 kcalvs194 kcal

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

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0.49%0.48g

Fat

0.61%0.6g

0.48 gvs0.6 g

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

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0.19%0.06g

Saturated Fat

0.21%0.067g

0.06 gvs0.067 g

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

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1.74%0.028g

Omega 3

2.23%0.036g

0.028 gvs0.036 g

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

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0.42%0.071g

Omega 6

0.54%0.091g

0.071 gvs0.091 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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36%46.6g

Carbohydrate

38.3%49.8g

46.6 gvs49.8 g

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

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51%37g

Sugars

46.5%33.7g

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

37 gvs33.7 g

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

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Fructose

12.3%8.93g

≤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 gvs8.93 g

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

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Glucose

%7.8g

NA gvs7.8 g

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

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Sucrose

%17g

NA gvs17 g

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

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25%9.53g

Fiber

23%8.73g

9.53 gvs8.73 g

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

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6.66%3.73g

Protein

6.45%3.6g

3.73 gvs3.6 g

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

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Vitamins

Orangesvs Navel Oranges

4.85%43.7μg

Vitamin A

5.3%47.6μg

RAE, retinol activity equivalents

43.7 μgvs47.6 μg

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

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28.8%0.35mg

Vitamin B1

22.5%0.27mg

Thiamine

0.35 mgvs0.27 mg

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

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12.2%0.16mg

Vitamin B2

15.6%0.2mg

Riboflavin

0.16 mgvs0.2 mg

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

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7%1.1mg

Vitamin B3

10.5%1.7mg

Niacin, nicotinic acid, niacinamide

1.1 mgvs1.7 mg

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

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20%0.99mg

Vitamin B5

20.7%1.04mg

Pantothenic acid

0.99 mgvs1.04 mg

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

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18.3%0.24mg

Vitamin B6

24%0.31mg

Pyridoxine

0.24 mgvs0.31 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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29.8%119μg

Vitamin B9

33.7%135μg

Folates and Folic Acid

119 μgvs135 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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235%211mg

Vitamin C

261%235mg

Ascorbic acid

211 mgvs235 mg

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

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

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4.76%0.71mg

Vitamin E

3.97%0.6mg

Tocopherols and Tocotrienols

0.71 mgvs0.6 mg

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

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0%0μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0 μgvs0 μg

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

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Minerals

Orangesvs Navel Oranges

16%159mg

Calcium

17%171mg

159 mgvs171 mg

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

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20%0.18mg

Copper

17%0.15mg

0.18 mgvs0.15 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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4.96%0.4mg

Iron

6.45%0.52mg

0.4 mgvs0.52 mg

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

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9.45%39.7mg

Magnesium

10.4%43.7mg

39.7 mgvs43.7 mg

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

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4.3%0.099mg

Manganese

5%0.12mg

0.099 mgvs0.12 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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7.94%55.6mg

Phosphorus

13%91mg

55.6 mgvs91 mg

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

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21%718mg

Potassium

19.4%659mg

718 mgvs659 mg

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

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3.6%2μg

Selenium

0%0μg

2 μgvs0 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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2.53%0.28mg

Zinc

2.9%0.32mg

0.28 mgvs0.32 mg

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

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9.3%344g

Water

9.22%341g

344 gvs341 g

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

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Lets compare vitamin content per 14 ounces of Oranges vs Navel Oranges:

Raw Oranges have 1.3 times more Vitamin B1 than Raw Navel Oranges.
While Raw Navel Oranges contain 1.3 times more Vitamin B2, 1.5 times more Vitamin B3 and 1.3 times more Vitamin B6 than Raw Oranges.
Both Raw Oranges and Raw Navel Oranges have similar amounts of Vitamin A, Vitamin B5, Vitamin B9, Vitamin C and Vitamin E per 14 oz.
Both Raw Oranges as well as Raw Navel Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Oranges vs Navel Oranges:

Raw Navel Oranges contain 1.3 times more Iron and 1.6 times more Phosphorus than Raw Oranges.
Both Raw Oranges and Raw Navel Oranges have similar amounts of Calcium, Copper, Magnesium, Manganese, Potassium and Water per 14 oz.
Both Raw Oranges as well as Raw Navel Oranges have insufficient amounts of Selenium and Zinc in 14 oz.

Comparison of macro-nutrients per 14 ounces:

Both Raw Oranges and Raw Navel Oranges have similar amounts of Energy, Carbohydrate, Sugars, Fiber and Protein per 14 oz.
Both Raw Oranges as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

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Comparing Nutrients in 14 ounces OrangesVS Navel Oranges

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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