Comparing Nutrients in 14 ounces Navel Oranges VS Diet Ready-to-drink Green Tea

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Diet Ready-to-drink Green Tea	0%	0%	100%

Macro Nutrients

	Navel Oranges	Diet Ready-to-drink Green Tea	Recommended Dietary Allowance
Energy	6.7% 194kcal	0.55% 16kcal	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	2.84% 3.7g	130g per day for Men 19-50 years
Sugars	46.5% 33.7g	5.1% 3.7g	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	2.9% 2.1g	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	% 1.6g	g per day for Men 19-50 years
Sucrose	% 17g	% 0g	g per day for Men 19-50 years
Fiber	23% 8.73g	0% 0g	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	Diet Ready-to-drink Green Tea	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	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.04mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	0% 0mg	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	42% 37.7mg	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	Diet Ready-to-drink Green Tea	Recommended Dietary Allowance
Calcium	17% 171mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	2.2% 0.02mg	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	0% 0mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	0.94% 3.97mg	420mg per day for Men 19-50 years
Manganese	5% 0.12mg	20.7% 0.48mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	0.58% 20mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.6% 24mg	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	10.6% 392g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Diet Ready-to-drink Green Tea per 14 oz

Compare the macro and micronutrient content in 14 oz of Navel Oranges versus 14 oz of Diet Ready-to-drink Green Tea to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Navel Oranges vs Diet Ready-to-drink Green Tea:

• 14 ounces of Navel Oranges have more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6, more Vitamin B9 and 6.2 times more Vitamin C than Diet Ready-to-drink Green Tea.
• 14 ounces of Diet Ready-to-drink Green Tea have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9
• Both Raw Navel Oranges as well as Diet Ready-to-drink Green Tea have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Navel Oranges vs Diet Ready-to-drink Green Tea:

• 14 ounces of Navel Oranges have 43 times more Calcium, 7.8 times more Copper, 11 times more Magnesium, more Phosphorus and 33.2 times more Potassium than Diet Ready-to-drink Green Tea.
• While 14 oz of Diet Ready-to-drink Green Tea contain 4.1 times more Manganese than Raw Navel Oranges.
• Both Navel Oranges and Diet Ready-to-drink Green Tea contain similar levels of Water per 14 ounces.
• 14 ounces of Navel Oranges lack sufficient amounts of Manganese
• 14 ounces of Diet Ready-to-drink Green Tea lack sufficient amounts of Calcium, Copper, Magnesium, Phosphorus and Potassium
• Both Raw Navel Oranges as well as Diet Ready-to-drink Green Tea lack sufficient amounts of Iron, Selenium and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Navel Oranges have 13.5 times more Carbohydrate, 9.1 times more Sugars, 4.2 times more Fructose and more Fiber than Diet Ready-to-drink Green Tea.
• 14 ounces of Diet Ready-to-drink Green Tea provide inadequate amounts of Carbohydrate and Fiber
• Both Raw Navel Oranges as well as Diet Ready-to-drink Green Tea provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in 14 ounces.