Comparing Nutrients in 14 ounces Navel Oranges VS Kelp Seaweed

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Kelp Seaweed	13%	10%	77%

Macro Nutrients

	Navel Oranges	Kelp Seaweed	Recommended Dietary Allowance
Energy	6.7% 194kcal	5.9% 171kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	3.06% 0.98g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	0.47% 0.079g	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	29.2% 38g	130g per day for Men 19-50 years
Sugars	46.5% 33.7g	3.3% 2.4g	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	13.6% 5.16g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	12% 6.67g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Kelp Seaweed	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	45.8% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.04mg	51% 2.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	0.61% 0.008mg	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	179% 714μg	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	13.2% 12mg	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	23% 3.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	218% 262μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Kelp Seaweed	Recommended Dietary Allowance
Calcium	17% 171mg	66.7% 667mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	57.3% 0.52mg	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	141% 11.3mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	5% 0.12mg	34.5% 0.79mg	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	24% 167mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	10.4% 353mg	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	61.7% 925mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	44.4% 4.9mg	11mg per day for Men 19-50 years
Water	9.22% 341g	8.75% 324g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Kelp Seaweed per 14 oz

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

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

• 14 ounces of Navel Oranges have 1.4 times more Vitamin B1, 39.5 times more Vitamin B6 and 19.7 times more Vitamin C than Kelp Seaweed.
• While 14 oz of Raw Kelp Seaweed contain 2.9 times more Vitamin B2, 2.5 times more Vitamin B5, 5.3 times more Vitamin B9, 5.8 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Kelp Seaweed provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Navel Oranges have insufficient amounts of Vitamin E and Vitamin K
• 14 ounces of Kelp Seaweed have insufficient amounts of Vitamin B6
• Both Raw Navel Oranges as well as Raw Kelp Seaweed have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Navel Oranges vs Kelp Seaweed:

• 14 ounces of Navel Oranges have 1.9 times more Potassium than Kelp Seaweed.
• While 14 oz of Raw Kelp Seaweed contain 3.9 times more Calcium, 3.3 times more Copper, 21.9 times more Iron, 11 times more Magnesium, 6.9 times more Manganese, 1.8 times more Phosphorus, 233 times more Sodium and 15.4 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Kelp Seaweed contain similar levels of Water per 14 ounces.
• 14 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• Both Raw Navel Oranges as well as Raw Kelp Seaweed lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Navel Oranges have 1.3 times more Carbohydrate, 14.2 times more Sugars and 1.7 times more Fiber than Kelp Seaweed.
• While 14 oz of Raw Kelp Seaweed contain 1.8 times more Protein than Raw Navel Oranges.
• 14 ounces of Navel Oranges provide inadequate amounts of Protein
• Both Raw Navel Oranges as well as Raw Kelp Seaweed provide inadequate amounts of Energy, Omega 3 and Omega 6 in 14 ounces.