Comparing Nutrients in 14 ounces Navel Oranges VS Mammy-apple

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Mammy-apple	4%	8%	88%

Macro Nutrients

	Navel Oranges	Mammy-apple	Recommended Dietary Allowance
Energy	6.7% 194kcal	6.98% 202kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	1.7% 0.54g	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	1.84% 0.31g	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	38% 49.6g	130g per day for Men 19-50 years
Sugars	46.5% 33.7g	NA	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	31.3% 12g	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	Mammy-apple	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.04mg	8.18% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	30.5% 0.4mg	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	14% 55.6μg	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	61.7% 55.6mg	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	Mammy-apple	Recommended Dietary Allowance
Calcium	17% 171mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	38% 0.34mg	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	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	15% 63.5mg	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	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	5.5% 187mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	9.22% 341g	9.25% 342g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Mammy-apple per 14 oz

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

Lets compare vitamin content per 14 ounces of Navel Oranges vs Mammy-apple:

• 14 ounces of Navel Oranges have 3.4 times more Vitamin B1, 1.3 times more Vitamin B2, 2.5 times more Vitamin B5, 2.4 times more Vitamin B9 and 4.2 times more Vitamin C than Mammy-apple.
• While 14 oz of Raw Mammy-apple contain 1.3 times more Vitamin B6 than Raw Navel Oranges.
• Both Navel Oranges and Mammy-apple provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Mammy-apple have insufficient amounts of Vitamin B1
• Both Raw Navel Oranges as well as Raw Mammy-apple have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Navel Oranges vs Mammy-apple:

• 14 ounces of Navel Oranges have 3.9 times more Calcium, 2.1 times more Phosphorus and 3.5 times more Potassium than Mammy-apple.
• While 14 oz of Raw Mammy-apple contain 2.2 times more Copper, 5.4 times more Iron and 1.5 times more Magnesium than Raw Navel Oranges.
• Both Navel Oranges and Mammy-apple contain similar levels of Water per 14 ounces.
• 14 ounces of Navel Oranges lack sufficient amounts of Iron
• 14 ounces of Mammy-apple lack sufficient amounts of Calcium, Phosphorus and Potassium
• Both Raw Navel Oranges as well as Raw Mammy-apple lack sufficient amounts of Selenium and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

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