Comparing Nutrients in 14 ounces Navel Oranges VS Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops	0%	0%	100%

Macro Nutrients

	Navel Oranges	Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops	Recommended Dietary Allowance
Energy	6.7% 194kcal	2.87% 83.3kcal	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	NA	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	NA	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	15.7% 20.4g	130g per day for Men 19-50 years
Sugars	46.5% 33.7g	8.32% 6.03g	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	1.86% 1.35g	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	% 1.87g	g per day for Men 19-50 years
Sucrose	% 17g	% 2.78g	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	Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	NA	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	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	261% 235mg	46% 41.3mg	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	Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops	Recommended Dietary Allowance
Calcium	17% 171mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	0% 0mg	0.9mg per day for Men 19-50 years
Fluoride	NA	8.82% 353μg	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	33.2% 2.66mg	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	0% 0mg	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	1.3% 43.7mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	17% 1.87mg	11mg per day for Men 19-50 years
Water	9.22% 341g	10% 373g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Navel Oranges vs Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops:

• Raw Navel Oranges have 5.7 times more Vitamin C than Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops.

Comparing minerals per 14 ounces for Navel Oranges vs Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops:

• Raw Navel Oranges have more Calcium, more Copper, 11 times more Magnesium, more Manganese, more Phosphorus and 15.1 times more Potassium than Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops.
• While Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops contain 5.2 times more Iron and 5.9 times more Zinc than Raw Navel Oranges.
• Both Raw Navel Oranges and Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Navel Oranges have 2.3 times more Energy, 2.4 times more Carbohydrate, 5.6 times more Sugars, 6.6 times more Fructose, more Fiber and more Protein than Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops.
• Both Raw Navel Oranges as well as Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.