Comparing Nutrients in 14 ounces Navel Oranges VS Instant Coffee with Chicory

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Instant Coffee with Chicory	10%	1%	89%

Macro Nutrients

	Navel Oranges	Instant Coffee with Chicory	Recommended Dietary Allowance
Energy	6.7% 194kcal	48.6% 1409kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	1.5% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.3% 49.8g	241% 313g	130g per day for Men 19-50 years
Sugars	46.5% 33.7g	NA	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	12.3% 8.93g	NA	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	% 7.8g	NA	g per day for Men 19-50 years
Sucrose	% 17g	NA	g per day for Men 19-50 years
Fiber	23% 8.73g	5.22% 2g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Instant Coffee with Chicory	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	88.5% 1.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	537% 86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.04mg	7.7% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	8.85% 0.12mg	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	33.7% 135μg	0% 0μg	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	261% 235mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.97% 0.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Instant Coffee with Chicory	Recommended Dietary Allowance
Calcium	17% 171mg	41% 409mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	22% 0.2mg	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	6.45% 0.52mg	236% 19mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	201% 845mg	420mg per day for Men 19-50 years
Manganese	5% 0.12mg	207% 4.76mg	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	13% 91mg	154% 1076mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	396% 13475mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	68% 37.3μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	73.3% 1099mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	13.4% 1.47mg	11mg per day for Men 19-50 years
Water	9.22% 341g	0.44% 16.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Instant Coffee with Chicory per 14 oz

Compare the macro and micronutrient content in 14 oz of Navel Oranges versus 14 oz of Instant Coffee with Chicory to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Navel Oranges vs Instant Coffee with Chicory:

• 14 ounces of Navel Oranges have more Vitamin B1, 2.7 times more Vitamin B5, 2.7 times more Vitamin B6, more Vitamin B9 and more Vitamin C than Instant Coffee with Chicory.
• While 14 oz of Instant Coffee with Chicory contain 5.7 times more Vitamin B2 and 51 times more Vitamin B3 than Raw Navel Oranges.
• 14 ounces of Instant Coffee with Chicory have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B9 and Vitamin C
• Both Raw Navel Oranges as well as Instant Coffee with Chicory have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Navel Oranges vs Instant Coffee with Chicory:

• 14 ounces of Navel Oranges have 21 times more Water than Instant Coffee with Chicory.
• While 14 oz of Instant Coffee with Chicory contain 2.4 times more Calcium, 1.3 times more Copper, 36.6 times more Iron, 19.4 times more Magnesium, 41.4 times more Manganese, 11.8 times more Phosphorus, 20.5 times more Potassium, more Selenium, 277 times more Sodium and 4.6 times more Zinc than Raw Navel Oranges.
• 14 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Navel Oranges have 4.4 times more Fiber than Instant Coffee with Chicory.
• While 14 oz of Instant Coffee with Chicory contain 7.2 times more Energy, 6.3 times more Carbohydrate and 10.2 times more Protein than Raw Navel Oranges.
• 14 ounces of Navel Oranges provide inadequate amounts of Energy and Protein
• 14 ounces of Instant Coffee with Chicory provide inadequate amounts of Fiber
• Both Raw Navel Oranges as well as Instant Coffee with Chicory provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.