Comparing Nutrients in 14 ounces Navel Oranges VS Sherbet, orange

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Sherbet, orange	3%	13%	84%

Macro Nutrients

	Navel Oranges	Sherbet, orange	Recommended Dietary Allowance
Energy	6.7% 194kcal	19.7% 572kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	8.2% 7.94g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	14.4% 4.6g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	1.5% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.37% 3.97mg	290mg per day for Men 19-50 years
Carbohydrate	38.3% 49.8g	93% 121g	130g per day for Men 19-50 years
Sugars	46.5% 33.7g	133% 97g	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	7.8% 4.37g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Sherbet, orange	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	8.93% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	29.6% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	1.56% 0.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.04mg	17.8% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	7.02% 0.091mg	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	3.97% 16μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	21.5% 0.52μg	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	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Sherbet, orange	Recommended Dietary Allowance
Calcium	17% 171mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	12.3% 0.11mg	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	6.95% 0.56mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	5% 0.12mg	1.9% 0.044mg	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	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	11.2% 381mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	12% 183mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	9.22% 341g	7.1% 262g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Sherbet, orange per 14 oz

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

Lets compare vitamin content per 14 ounces of Navel Oranges vs Sherbet, orange:

• 14 ounces of Navel Oranges have 2.5 times more Vitamin B1, 6.7 times more Vitamin B3, 3.4 times more Vitamin B6, 8.5 times more Vitamin B9 and 25.7 times more Vitamin C than Sherbet, orange.
• While 14 oz of Sherbet, orange contain 1.9 times more Vitamin B2 and more Vitamin B12 than Raw Navel Oranges.
• Both Navel Oranges and Sherbet, orange provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Navel Oranges have insufficient amounts of Vitamin B12
• 14 ounces of Sherbet, orange have insufficient amounts of Vitamin B3, Vitamin B6 and Vitamin B9
• Both Raw Navel Oranges as well as Sherbet, orange have insufficient amounts of Vitamin A, Vitamin D, Vitamin E and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Navel Oranges vs Sherbet, orange:

• 14 ounces of Navel Oranges have 1.4 times more Copper, 1.4 times more Magnesium, 1.7 times more Potassium and 1.3 times more Water than Sherbet, orange.
• While 14 oz of Sherbet, orange contain 1.3 times more Calcium, 1.7 times more Phosphorus, more Selenium, 46 times more Sodium and 6 times more Zinc than Raw Navel Oranges.
• 14 ounces of Navel Oranges lack sufficient amounts of Selenium and Zinc
• 14 ounces of Sherbet, orange lack sufficient amounts of Magnesium
• Both Raw Navel Oranges as well as Sherbet, orange lack sufficient amounts of Iron and Manganese in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Navel Oranges have 1.7 times more Fiber than Sherbet, orange.
• While 14 oz of Sherbet, orange contain 2.9 times more Energy, 13.3 times more Fat, 68.2 times more Saturated Fat, 2.4 times more Carbohydrate and 2.9 times more Sugars than Raw Navel Oranges.
• 14 ounces of Navel Oranges provide inadequate amounts of Energy
• Both Raw Navel Oranges as well as Sherbet, orange provide inadequate amounts of Omega 3, Omega 6 and Protein in 14 ounces.