Comparing Nutrients in 100 calories TVP VS Navel Oranges

Weight per 100 calories

• TVP: 30.3g
• Navel Oranges: 204g

TVP has 6.7 times more energy per 100g than Navel Oranges. It has high energy density when compared to other foods. Raw Navel Oranges having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
TVP	59%	3%	38%
Navel Oranges	7%	2%	91%

Macro Nutrients

	TVP	Navel Oranges	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.32% 0.31g	97g per day for Men 19-50 years
Saturated Fat	0.095% 0.03g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	1.9% 0.03g	1.15% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.71% 0.12g	0.28% 0.047g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.46% 9.7g	19.7% 25.6g	130g per day for Men 19-50 years
Sugars	3.97% 2.88g	24% 17.3g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	6.33% 4.6g	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	% 4.02g	g per day for Men 19-50 years
Sucrose	NA	% 8.73g	g per day for Men 19-50 years
Fiber	11.6% 4.42g	12% 4.5g	38g per day for Men 19-50 years
Protein	27% 15g	3.3% 1.86g	56g per day for Men 19-50 years

Vitamins

	TVP	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0.067% 0.61μg	2.72% 24.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7% 0.091mg	8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.6% 0.58mg	5.42% 0.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	10.7% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.7% 0.15mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22.7% 91μg	17.3% 69.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	134% 121mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.4% 0.061mg	2.04% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.04% 1.24μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	TVP	Navel Oranges	Recommended Dietary Allowance
Calcium	7.88% 78.8mg	8.78% 87.8mg	1000mg per day for Men 19-50 years
Copper	50.5% 0.45mg	8.84% 0.08mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	38% 3.03mg	3.3% 0.27mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	5.34% 22.4mg	420mg per day for Men 19-50 years
Manganese	52.7% 1.2mg	2.57% 0.059mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	30.7% 215mg	6.7% 47mg	700mg per day for Men 19-50 years
Potassium	22.3% 758mg	9.96% 339mg	3400mg per day for Men 19-50 years
Selenium	12% 6.67μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.61% 9.1mg	0.14% 2.04mg	1500mg per day for Men 19-50 years
Zinc	15.4% 1.7mg	1.5% 0.16mg	11mg per day for Men 19-50 years
Water	0.057% 2.12g	4.74% 175g	3700g per day for Men 19-50 years

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

• Textured Vegetable Protein, Dry has 1.3 times more Vitamin B1, 1.3 times more Vitamin B9 and more Vitamin K than Raw Navel Oranges.
• While Raw Navel Oranges contain 40.4 times more Vitamin A, 1.5 times more Vitamin B3, more Vitamin C and 5.1 times more Vitamin E than Textured Vegetable Protein, Dry.
• Both Textured Vegetable Protein, Dry and Raw Navel Oranges have similar amounts of Vitamin B2 and Vitamin B6 per 100 kcal.
• Both Textured Vegetable Protein, Dry as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for TVP vs Navel Oranges:

• Textured Vegetable Protein, Dry has 5.7 times more Copper, 11.4 times more Iron, 4 times more Magnesium, 20.5 times more Manganese, 4.6 times more Phosphorus, 2.2 times more Potassium, more Selenium and 10.4 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 82.7 times more Water than Textured Vegetable Protein, Dry.
• Both Textured Vegetable Protein, Dry and Raw Navel Oranges have similar amounts of Calcium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Textured Vegetable Protein, Dry has 1.6 times more Omega 3 and 8.2 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 2.6 times more Carbohydrate and 6 times more Sugars than Textured Vegetable Protein, Dry.
• Both Textured Vegetable Protein, Dry and Raw Navel Oranges have similar amounts of Energy and Fiber per 100 kcal.
• Both Textured Vegetable Protein, Dry as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.