Comparing Nutrients in 14 ounces Navel Oranges VS Non-alcoholic Wine

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Non-alcoholic Wine	31%	0%	69%

Macro Nutrients

	Navel Oranges	Non-alcoholic Wine	Recommended Dietary Allowance
Energy	6.7% 194kcal	0.82% 24kcal	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	3.36% 4.37g	130g per day for Men 19-50 years
Sugars	46.5% 33.7g	6.02% 4.37g	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	0% 0g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	3.54% 2g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Non-alcoholic Wine	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	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	2.5% 0.4mg	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	6.1% 0.079mg	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	0.99% 3.97μg	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	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	Non-alcoholic Wine	Recommended Dietary Allowance
Calcium	17% 171mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	4.85% 0.044mg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	5% 0.12mg	NA	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	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	10.3% 349mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	9.22% 341g	10.5% 390g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Non-alcoholic Wine per 14 oz

Compare the macro and micronutrient content in 14 oz of Navel Oranges versus 14 oz of Non-alcoholic Wine to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Navel Oranges vs Non-alcoholic Wine:

• 14 ounces of Navel Oranges have more Vitamin B1, 5.1 times more Vitamin B2, 4.3 times more Vitamin B3, 4 times more Vitamin B6, 34 times more Vitamin B9 and more Vitamin C than Non-alcoholic Wine.
• 14 ounces of Non-alcoholic Wine have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Navel Oranges as well as Non-alcoholic Wine 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 Non-alcoholic Wine:

• 14 ounces of Navel Oranges have 4.8 times more Calcium, 3.5 times more Copper, 1.5 times more Phosphorus and 1.9 times more Potassium than Non-alcoholic Wine.
• While 14 oz of Non-alcoholic Wine contain 3.1 times more Iron than Raw Navel Oranges.
• Both Navel Oranges and Non-alcoholic Wine contain similar levels of Magnesium and Water per 14 ounces.
• 14 ounces of Navel Oranges lack sufficient amounts of Iron
• 14 ounces of Non-alcoholic Wine lack sufficient amounts of Calcium and Copper
• Both Raw Navel Oranges as well as Non-alcoholic Wine lack sufficient amounts of Selenium and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Navel Oranges have 11.4 times more Carbohydrate, 7.7 times more Sugars and more Fiber than Non-alcoholic Wine.
• 14 ounces of Non-alcoholic Wine provide inadequate amounts of Carbohydrate and Fiber
• Both Raw Navel Oranges as well as Non-alcoholic Wine provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in 14 ounces.