Comparing Nutrients in 14 ounces Navel Oranges VS Shallots

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Shallots	13%	1%	86%

Macro Nutrients

	Navel Oranges	Shallots	Recommended Dietary Allowance
Energy	6.7% 194kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	0.21% 0.067g	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	0.86% 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	51.3% 66.7g	130g per day for Men 19-50 years
Sugars	46.5% 33.7g	43% 31.2g	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	33.4% 12.7g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	17.7% 9.92g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Shallots	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	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.04mg	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	105% 1.37mg	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	33.7% 135μg	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	35.3% 31.8mg	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	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.65% 3.18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Shallots	Recommended Dietary Allowance
Calcium	17% 171mg	14.7% 147mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	39% 0.35mg	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	59.5% 4.76mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	5% 0.12mg	50.4% 1.16mg	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	34% 238mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	39% 1326mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	9.22% 341g	8.56% 317g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Shallots per 14 oz

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

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

• 14 ounces of Navel Oranges have 2.6 times more Vitamin B2, 2.1 times more Vitamin B3 and 7.4 times more Vitamin C than Shallots.
• While 14 oz of Raw Shallots contain 4.4 times more Vitamin B6 than Raw Navel Oranges.
• Both Navel Oranges and Shallots provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin B9 per 14 ounces.
• 14 ounces of Shallots have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Raw Navel Oranges as well as Raw Shallots have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Navel Oranges vs Shallots:

• 14 oz of Raw Shallots contain 2.3 times more Copper, 9.2 times more Iron, 1.9 times more Magnesium, 10.1 times more Manganese, 2.6 times more Phosphorus, 2 times more Potassium, more Selenium and 5 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Shallots contain similar levels of Calcium and Water per 14 ounces.
• 14 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Raw Shallots contain 1.5 times more Energy, 1.3 times more Carbohydrate, 1.5 times more Fiber and 2.7 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Shallots offer comparable quantities of Sugars per 14 ounces.
• 14 ounces of Navel Oranges provide inadequate amounts of Energy and Protein
• Both Raw Navel Oranges as well as Raw Shallots provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.