Comparing Nutrients in 14 ounces Navel Oranges VS Dark Raisins

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Dark Raisins	4%	1%	95%

Macro Nutrients

	Navel Oranges	Dark Raisins	Recommended Dietary Allowance
Energy	6.7% 194kcal	41% 1187kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	1.17% 0.37g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	3.47% 0.056g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	0.91% 0.15g	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	242% 315g	130g per day for Men 19-50 years
Sugars	46.5% 33.7g	357% 259g	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	190% 138g	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	% 121g	g per day for Men 19-50 years
Sucrose	% 17g	% 0g	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	23.4% 13g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Dark Raisins	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	38% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	19% 3.04mg	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	53% 0.69mg	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	10% 9.13mg	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	3.18% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	11.6% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Dark Raisins	Recommended Dietary Allowance
Calcium	17% 171mg	24.6% 246mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	120% 1.08mg	0.9mg per day for Men 19-50 years
Fluoride	NA	23.2% 928μg	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	89% 7.1mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	5% 0.12mg	48.5% 1.1mg	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	55.6% 389mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	87% 2953mg	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	6.88% 103mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	9.22% 341g	1.66% 61.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Dark Raisins per 14 oz

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

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

• 14 ounces of Navel Oranges have 6.8 times more Vitamin B9 and 25.7 times more Vitamin C than Dark Raisins.
• While 14 oz of Dark Seedless Raisins contain 1.6 times more Vitamin B1, 2.5 times more Vitamin B2, 1.8 times more Vitamin B3, 2.2 times more Vitamin B6 and more Vitamin K than Raw Navel Oranges.
• 14 ounces of Navel Oranges have insufficient amounts of Vitamin K
• 14 ounces of Dark Raisins have insufficient amounts of Vitamin B9
• Both Raw Navel Oranges as well as Dark Seedless Raisins have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Navel Oranges vs Dark Raisins:

• 14 ounces of Navel Oranges have 5.6 times more Water than Dark Raisins.
• While 14 oz of Dark Seedless Raisins contain 1.4 times more Calcium, 7 times more Copper, 13.8 times more Iron, 3.3 times more Magnesium, 9.7 times more Manganese, 4.3 times more Phosphorus, 4.5 times more Potassium and 4.5 times more Zinc than Raw Navel Oranges.
• 14 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• Both Raw Navel Oranges as well as Dark Seedless Raisins lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Dark Seedless Raisins contain 6.1 times more Energy, 6.3 times more Carbohydrate, 7.7 times more Sugars, 15.4 times more Fructose, 2 times more Fiber and 3.6 times more Protein than Raw Navel Oranges.
• 14 ounces of Navel Oranges provide inadequate amounts of Energy and Protein
• Both Raw Navel Oranges as well as Dark Seedless Raisins provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.