Comparing Nutrients in 14 ounces Navel Oranges VS Orange-flavor Drink, Breakfast Type, Powder

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Orange-flavor Drink, Breakfast Type, Powder	0%	0%	100%

Macro Nutrients

	Navel Oranges	Orange-flavor Drink, Breakfast Type, Powder	Recommended Dietary Allowance
Energy	6.7% 194kcal	53% 1532kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	0% 0g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	0% 0g	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	302% 393g	130g per day for Men 19-50 years
Sugars	46.5% 33.7g	505% 366g	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	4.18% 1.6g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Orange-flavor Drink, Breakfast Type, Powder	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	264% 2377μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	0.33% 0.004mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	208% 2.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	198% 31.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.04mg	0.56% 0.028mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	244% 3.18mg	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	1018% 916mg	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	3.97% 0.6mg	0% 0mg	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

	Navel Oranges	Orange-flavor Drink, Breakfast Type, Powder	Recommended Dietary Allowance
Calcium	17% 171mg	153% 1528mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	5.73% 0.052mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.9% 75.4μg	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	0.99% 0.079mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	5% 0.12mg	8.63% 0.2mg	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	85.6% 599mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	22% 754mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	0.36% 0.04mg	11mg per day for Men 19-50 years
Water	9.22% 341g	0.015% 0.56g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Orange-flavor Drink, Breakfast Type, Powder per 14 oz

Compare the macro and micronutrient content in 14 oz of Navel Oranges versus 14 oz of Orange-flavor Drink, Breakfast Type, Powder to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Navel Oranges vs Orange-flavor Drink, Breakfast Type, Powder:

• 14 ounces of Navel Oranges have 68 times more Vitamin B1, 37.3 times more Vitamin B5 and more Vitamin B9 than Orange-flavor Drink, Breakfast Type, Powder.
• While 14 oz of Orange-flavor Drink, Breakfast Type, Powder contain 49.9 times more Vitamin A, 13.3 times more Vitamin B2, 18.8 times more Vitamin B3, 10.1 times more Vitamin B6 and 3.9 times more Vitamin C than Raw Navel Oranges.
• 14 ounces of Navel Oranges have insufficient amounts of Vitamin A
• 14 ounces of Orange-flavor Drink, Breakfast Type, Powder have insufficient amounts of Vitamin B1, Vitamin B5 and Vitamin B9
• Both Raw Navel Oranges as well as Orange-flavor Drink, Breakfast Type, Powder have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Navel Oranges vs Orange-flavor Drink, Breakfast Type, Powder:

• 14 ounces of Navel Oranges have 3 times more Copper, more Magnesium and 614.1 times more Water than Orange-flavor Drink, Breakfast Type, Powder.
• While 14 oz of Orange-flavor Drink, Breakfast Type, Powder contain 9 times more Calcium, 1.7 times more Manganese and 6.6 times more Phosphorus than Raw Navel Oranges.
• Both Navel Oranges and Orange-flavor Drink, Breakfast Type, Powder contain similar levels of Potassium per 14 ounces.
• 14 ounces of Navel Oranges lack sufficient amounts of Manganese
• 14 ounces of Orange-flavor Drink, Breakfast Type, Powder lack sufficient amounts of Copper and Magnesium
• Both Raw Navel Oranges as well as Orange-flavor Drink, Breakfast Type, Powder lack sufficient amounts of Iron, Selenium and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Navel Oranges have 5.5 times more Fiber than Orange-flavor Drink, Breakfast Type, Powder.
• While 14 oz of Orange-flavor Drink, Breakfast Type, Powder contain 7.9 times more Energy, 7.9 times more Carbohydrate and 10.9 times more Sugars than Raw Navel Oranges.
• 14 ounces of Navel Oranges provide inadequate amounts of Energy
• 14 ounces of Orange-flavor Drink, Breakfast Type, Powder provide inadequate amounts of Fiber
• Both Raw Navel Oranges as well as Orange-flavor Drink, Breakfast Type, Powder provide inadequate amounts of Omega 3, Omega 6 and Protein in 14 ounces.