Comparing Nutrients in 100 calories Valencia OrangesVS Navel Oranges

Weight per 100 calories

Valencia Oranges

204g

Navel Oranges

204g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 100 calories - Valencia Oranges or Navel Oranges?

Macros Ratio

Protein Fat Carbs

Valencia Oranges

87%

Navel Oranges

91%

100 kcal ▼

Macro Nutrients

Valencia Orangesvs Navel Oranges

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

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0.63%0.61g

Fat

0.32%0.31g

0.61 gvs0.31 g

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

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0.22%0.071g

Saturated Fat

0.11%0.035g

0.071 gvs0.035 g

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

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2.04%0.033g

Omega 3

1.15%0.018g

0.033 gvs0.018 g

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

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0.53%0.09g

Omega 6

0.28%0.047g

0.09 gvs0.047 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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18.7%24.3g

Carbohydrate

19.7%25.6g

24.3 gvs25.6 g

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

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Sugars

24%17.3g

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

NA gvs17.3 g

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

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Fructose

6.33%4.6g

≤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 gvs4.6 g

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

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Glucose

%4.02g

NA gvs4.02 g

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

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Sucrose

%8.73g

NA gvs8.73 g

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

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13.4%5.1g

Fiber

12%4.5g

5.1 gvs4.5 g

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

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3.8%2.12g

Protein

3.3%1.86g

2.12 gvs1.86 g

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

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Vitamins

Valencia Orangesvs Navel Oranges

2.72%24.5μg

Vitamin A

2.72%24.5μg

RAE, retinol activity equivalents

24.5 μgvs24.5 μg

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

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14.8%0.18mg

Vitamin B1

11.6%0.14mg

Thiamine

0.18 mgvs0.14 mg

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

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6.28%0.082mg

Vitamin B2

8%0.1mg

Riboflavin

0.082 mgvs0.1 mg

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

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3.5%0.56mg

Vitamin B3

5.42%0.87mg

Niacin, nicotinic acid, niacinamide

0.56 mgvs0.87 mg

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

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10.2%0.51mg

Vitamin B5

10.7%0.53mg

Pantothenic acid

0.51 mgvs0.53 mg

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

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9.9%0.13mg

Vitamin B6

12.4%0.16mg

Pyridoxine

0.13 mgvs0.16 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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20%79.6μg

Vitamin B9

17.3%69.4μg

Folates and Folic Acid

79.6 μgvs69.4 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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110%99mg

Vitamin C

134%121mg

Ascorbic acid

99 mgvs121 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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Vitamin E

2.04%0.31mg

Tocopherols and Tocotrienols

NA mgvs0.31 mg

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

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Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

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

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Minerals

Valencia Orangesvs Navel Oranges

8.16%81.6mg

Calcium

8.78%87.8mg

81.6 mgvs87.8 mg

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

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8.4%0.076mg

Copper

8.84%0.08mg

0.076 mgvs0.08 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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2.3%0.18mg

Iron

3.3%0.27mg

0.18 mgvs0.27 mg

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

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4.86%20.4mg

Magnesium

5.34%22.4mg

20.4 mgvs22.4 mg

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

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2.04%0.047mg

Manganese

2.57%0.059mg

0.047 mgvs0.059 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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4.96%34.7mg

Phosphorus

6.7%47mg

34.7 mgvs47 mg

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

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10.7%365mg

Potassium

9.96%339mg

365 mgvs339 mg

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

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Selenium

0%0μg

NA μgvs0 μg

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

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0%0mg

Sodium

0.14%2.04mg

0 mgvs2.04 mg

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

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1.1%0.12mg

Zinc

1.5%0.16mg

0.12 mgvs0.16 mg

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

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4.76%176g

Water

4.74%175g

176 gvs175 g

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

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Lets compare vitamin content per 100 calories of Valencia Oranges vs Navel Oranges:

Raw Valencia Oranges have 1.3 times more Vitamin B1 than Raw Navel Oranges.
While Raw Navel Oranges contain 1.3 times more Vitamin B2, 1.6 times more Vitamin B3 and 1.3 times more Vitamin B6 than Raw Valencia Oranges.
Both Raw Valencia Oranges and Raw Navel Oranges have similar amounts of Vitamin A, Vitamin B5, Vitamin B9 and Vitamin C per 100 kcal.
Both Raw Valencia Oranges as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Valencia Oranges vs Navel Oranges:

Raw Navel Oranges contain 1.4 times more Iron, 1.3 times more Manganese, 1.4 times more Phosphorus and 1.3 times more Zinc than Raw Valencia Oranges.
Both Raw Valencia Oranges and Raw Navel Oranges have similar amounts of Calcium, Copper, Magnesium, Potassium and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Raw Valencia Oranges have 1.8 times more Omega 3 than Raw Navel Oranges.
Both Raw Valencia Oranges and Raw Navel Oranges have similar amounts of Energy, Carbohydrate, Fiber and Protein per 100 kcal.
Both Raw Valencia Oranges as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Valencia OrangesVS Florida OrangesNavel OrangesVS Florida Oranges

Compare Foods

Comparing Nutrients in 100 calories Valencia OrangesVS Navel Oranges

Weight per 100 calories

Which food has more nutrients per 100 calories - Valencia Oranges or Navel Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: