Comparing Nutrients in 14 ounces Navel Oranges VS Kumquats

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Kumquats	10%	10%	80%

Macro Nutrients

	Navel Oranges	Kumquats	Recommended Dietary Allowance
Energy	6.7% 194kcal	9.7% 282kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	1.28% 0.41g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	11.7% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	2.9% 0.49g	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	48.5% 63g	130g per day for Men 19-50 years
Sugars	46.5% 33.7g	51.2% 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	68% 25.8g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	13.3% 7.46g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Kumquats	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	6.6% 59.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.04mg	16.5% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	11% 0.14mg	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	17% 67.5μg	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	194% 174mg	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	3.97% 0.6mg	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	Kumquats	Recommended Dietary Allowance
Calcium	17% 171mg	24.6% 246mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	42% 0.38mg	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	42.7% 3.4mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	5% 0.12mg	23.3% 0.54mg	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	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	21.7% 738mg	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	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	9.22% 341g	8.67% 321g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Kumquats per 14 oz

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

Lets compare vitamin content per 14 ounces of Navel Oranges vs Kumquats:

• 14 ounces of Navel Oranges have 1.8 times more Vitamin B1, 1.3 times more Vitamin B5, 2.2 times more Vitamin B6, 2 times more Vitamin B9 and 1.3 times more Vitamin C than Kumquats.
• While 14 oz of Raw Kumquats contain 1.8 times more Vitamin B2 than Raw Navel Oranges.
• Both Navel Oranges and Kumquats provide similar amounts of Vitamin B3 per 14 ounces.
• Both Raw Navel Oranges as well as Raw Kumquats 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 Kumquats:

• 14 ounces of Navel Oranges have 1.2 times more Phosphorus than Kumquats.
• While 14 oz of Raw Kumquats contain 1.4 times more Calcium, 2.4 times more Copper, 6.6 times more Iron, 1.8 times more Magnesium and 4.7 times more Manganese than Raw Navel Oranges.
• Both Navel Oranges and Kumquats contain similar levels of Potassium and Water per 14 ounces.
• 14 ounces of Navel Oranges lack sufficient amounts of Iron and Manganese
• Both Raw Navel Oranges as well as Raw Kumquats lack sufficient amounts of Selenium and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Raw Kumquats contain 1.4 times more Energy, 5.2 times more Omega 3, 1.3 times more Carbohydrate, 3 times more Fiber and 2.1 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Kumquats offer comparable quantities of Sugars per 14 ounces.
• 14 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw Navel Oranges as well as Raw Kumquats provide inadequate amounts of Omega 6 in 14 ounces.