Comparing Nutrients in 14 ounces Navel Oranges VS Nectarines

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Nectarines	9%	6%	85%

Macro Nutrients

	Navel Oranges	Nectarines	Recommended Dietary Allowance
Energy	6.7% 194kcal	6.02% 175kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	2.6% 0.44g	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	32.2% 42g	130g per day for Men 19-50 years
Sugars	46.5% 33.7g	43% 31.3g	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	7.5% 5.44g	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	% 6.23g	g per day for Men 19-50 years
Sucrose	% 17g	% 19.3g	g per day for Men 19-50 years
Fiber	23% 8.73g	17.8% 6.75g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	7.5% 4.2g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Nectarines	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	7.5% 67.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	8.24% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	28% 4.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.04mg	14.7% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	7.63% 0.099mg	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	4.96% 20μg	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	24% 21.4mg	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	20.4% 3.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	7.28% 8.73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Nectarines	Recommended Dietary Allowance
Calcium	17% 171mg	2.4% 24mg	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	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	5% 0.12mg	9.3% 0.21mg	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	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	23.5% 798mg	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	0% 0mg	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	9.4% 348g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Nectarines per 14 oz

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

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

• 14 ounces of Navel Oranges have 2 times more Vitamin B1, 1.9 times more Vitamin B2, 1.4 times more Vitamin B5, 3.2 times more Vitamin B6, 6.8 times more Vitamin B9 and 10.9 times more Vitamin C than Nectarines.
• While 14 oz of Raw Nectarines contain 2.6 times more Vitamin B3 and 5.1 times more Vitamin E than Raw Navel Oranges.
• 14 ounces of Navel Oranges have insufficient amounts of Vitamin E
• 14 ounces of Nectarines have insufficient amounts of Vitamin B6 and Vitamin B9
• Both Raw Navel Oranges as well as Raw Nectarines have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Navel Oranges vs Nectarines:

• 14 ounces of Navel Oranges have 7.2 times more Calcium and 1.2 times more Magnesium than Nectarines.
• While 14 oz of Raw Nectarines contain 2.2 times more Copper, 2.2 times more Iron and 1.9 times more Manganese than Raw Navel Oranges.
• Both Navel Oranges and Nectarines contain similar levels of Phosphorus, Potassium and Water per 14 ounces.
• 14 ounces of Navel Oranges lack sufficient amounts of Iron and Manganese
• 14 ounces of Nectarines lack sufficient amounts of Calcium
• Both Raw Navel Oranges as well as Raw Nectarines lack sufficient amounts of Selenium and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Navel Oranges have 1.6 times more Fructose and 1.3 times more Fiber than Nectarines.
• Both Navel Oranges and Nectarines offer comparable quantities of Carbohydrate and Sugars per 14 ounces.
• Both Raw Navel Oranges as well as Raw Nectarines provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in 14 ounces.