Comparing Nutrients in 14 ounces Navel Oranges VS Frostings, glaze, prepared-from-recipe

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Frostings, glaze, prepared-from-recipe	1%	1%	98%

Macro Nutrients

	Navel Oranges	Frostings, glaze, prepared-from-recipe	Recommended Dietary Allowance
Energy	6.7% 194kcal	46.7% 1353kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	2.17% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	3.36% 1.08g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	1.33% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.37% 3.97mg	290mg per day for Men 19-50 years
Carbohydrate	38.3% 49.8g	255% 332g	130g per day for Men 19-50 years
Sugars	46.5% 33.7g	440% 319g	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	3.1% 1.75g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Frostings, glaze, prepared-from-recipe	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	2% 0.024mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	0.97% 0.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.04mg	4.05% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	1.83% 0.024mg	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	8.27% 0.2μg	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	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Frostings, glaze, prepared-from-recipe	Recommended Dietary Allowance
Calcium	17% 171mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	2.65% 0.024mg	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	1.5% 0.12mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	1.9% 7.94mg	420mg per day for Men 19-50 years
Manganese	5% 0.12mg	2.4% 0.056mg	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	7.37% 51.6mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	3.5% 119mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	7.2% 3.97μg	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	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	9.22% 341g	1.64% 60.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Frostings, glaze, prepared-from-recipe per 14 oz

Compare the macro and micronutrient content in 14 oz of Navel Oranges versus 14 oz of Frostings, glaze, prepared-from-recipe to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Navel Oranges vs Frostings, glaze, prepared-from-recipe:

• 14 ounces of Navel Oranges have 11.3 times more Vitamin B1, 10.9 times more Vitamin B3, 5.1 times more Vitamin B5, 13.2 times more Vitamin B6, 34 times more Vitamin B9 and more Vitamin C than Frostings, glaze, prepared-from-recipe.
• While 14 oz of Frostings, glaze, prepared-from-recipe contain more Vitamin B12 than Raw Navel Oranges.
• Both Navel Oranges and Frostings, glaze, prepared-from-recipe provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Navel Oranges have insufficient amounts of Vitamin B12
• 14 ounces of Frostings, glaze, prepared-from-recipe have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Navel Oranges as well as Frostings, glaze, prepared-from-recipe have insufficient amounts of Vitamin A and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Navel Oranges vs Frostings, glaze, prepared-from-recipe:

• 14 ounces of Navel Oranges have 2.5 times more Calcium, 6.5 times more Copper, 5.5 times more Magnesium, 1.8 times more Phosphorus, 5.5 times more Potassium and 5.6 times more Water than Frostings, glaze, prepared-from-recipe.
• 14 ounces of Frostings, glaze, prepared-from-recipe lack sufficient amounts of Calcium, Copper, Magnesium, Phosphorus and Potassium
• Both Raw Navel Oranges as well as Frostings, glaze, prepared-from-recipe lack sufficient amounts of Iron, Manganese, Selenium and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Navel Oranges have more Fiber than Frostings, glaze, prepared-from-recipe.
• While 14 oz of Frostings, glaze, prepared-from-recipe contain 7 times more Energy, 6.7 times more Carbohydrate and 9.5 times more Sugars than Raw Navel Oranges.
• 14 ounces of Navel Oranges provide inadequate amounts of Energy
• 14 ounces of Frostings, glaze, prepared-from-recipe provide inadequate amounts of Fiber
• Both Raw Navel Oranges as well as Frostings, glaze, prepared-from-recipe provide inadequate amounts of Omega 3, Omega 6 and Protein in 14 ounces.