Comparing Nutrients in 14 ounces Navel Oranges VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Navel Oranges	Oranges with Peel	Recommended Dietary Allowance
Energy	6.7% 194kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	1.03% 0.17g	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	47.3% 61.5g	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	47% 18g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	9.2% 5.16g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	5.73% 51.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.04mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	28.4% 0.37mg	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	29.8% 119μg	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	313% 282mg	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	Oranges with Peel	Recommended Dietary Allowance
Calcium	17% 171mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	25% 0.23mg	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	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	13.2% 55.6mg	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	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	23% 778mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	9.22% 341g	8.83% 327g	3700g per day for Men 19-50 years

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

• Raw Oranges with Peel contain 1.5 times more Vitamin B1 and 1.3 times more Vitamin B5 than Raw Navel Oranges.
• Both Raw Navel Oranges and Raw Oranges with Peel have similar amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C per 14 oz.
• Both Raw Navel Oranges as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Navel Oranges vs Oranges with Peel :

• Raw Oranges with Peel contain 1.6 times more Calcium, 1.5 times more Copper, 6.2 times more Iron, 1.3 times more Magnesium, more Selenium and 1.4 times more Zinc than Raw Navel Oranges.
• Both Raw Navel Oranges and Raw Oranges with Peel have similar amounts of Phosphorus, Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Oranges with Peel contain 1.3 times more Energy, 1.8 times more Omega 3, 2 times more Fiber and 1.4 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges and Raw Oranges with Peel have similar amounts of Carbohydrate per 14 oz.
• Both Raw Navel Oranges as well as Raw Oranges with Peel have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.