Comparing Nutrients in 100 calories Cider Vinegar VS Navel Oranges

Weight per 100 calories

• Cider Vinegar: 476g
• Navel Oranges: 204g

Raw Navel Oranges have 2.3 times more energy per unit of mass than Cider Vinegar, which is low in comparison to other foods. Cider Vinegar having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cider Vinegar	0%	0%	100%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Cider Vinegar	Navel Oranges	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	0.32% 0.31g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.15% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	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	3.4% 4.43g	19.7% 25.6g	130g per day for Men 19-50 years
Sugars	2.63% 1.9g	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	1.97% 1.43g	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	% 0.48g	% 4.02g	g per day for Men 19-50 years
Sucrose	% 0g	% 8.73g	g per day for Men 19-50 years
Fiber	0% 0g	12% 4.5g	38g per day for Men 19-50 years
Protein	0% 0g	3.3% 1.86g	56g per day for Men 19-50 years

Vitamins

	Cider Vinegar	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.72% 24.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	5.42% 0.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	10.7% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	0% 0μg	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% 0mg	2.04% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cider Vinegar	Navel Oranges	Recommended Dietary Allowance
Calcium	3.33% 33.3mg	8.78% 87.8mg	1000mg per day for Men 19-50 years
Copper	4.23% 0.038mg	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	12% 0.95mg	3.3% 0.27mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	5.34% 22.4mg	420mg per day for Men 19-50 years
Manganese	51.6% 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	5.44% 38mg	6.7% 47mg	700mg per day for Men 19-50 years
Potassium	10.2% 348mg	9.96% 339mg	3400mg per day for Men 19-50 years
Selenium	0.87% 0.48μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.14% 2.04mg	1500mg per day for Men 19-50 years
Zinc	1.73% 0.19mg	1.5% 0.16mg	11mg per day for Men 19-50 years
Water	12% 447g	4.74% 175g	3700g per day for Men 19-50 years

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

• Raw Navel Oranges contain more Vitamin A, more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9, more Vitamin C and more Vitamin E than Cider Vinegar.
• Both Cider Vinegar as well as Raw Navel Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Cider Vinegar vs Navel Oranges:

• Cider Vinegar has 3.6 times more Iron, 20 times more Manganese, 11.7 times more Sodium and 2.5 times more Water than Raw Navel Oranges.
• While Raw Navel Oranges contain 2.6 times more Calcium and 2.1 times more Copper than Cider Vinegar.
• Both Cider Vinegar and Raw Navel Oranges have similar amounts of Magnesium, Phosphorus, Potassium and Zinc per 100 kcal.
• Both Cider Vinegar as well as Raw Navel Oranges have insufficient amounts of Selenium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Navel Oranges contain more Omega 3, 5.8 times more Carbohydrate, 9.1 times more Sugars, 3.2 times more Fructose, more Fiber and more Protein than Cider Vinegar.
• Both Cider Vinegar and Raw Navel Oranges have similar amounts of Energy per 100 kcal.
• Both Cider Vinegar as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.