Comparing Nutrients in 14 ounces Navel Oranges VS Poppy Seed

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Poppy Seed	13%	67%	20%

Macro Nutrients

	Navel Oranges	Poppy Seed	Recommended Dietary Allowance
Energy	6.7% 194kcal	72% 2084kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	170% 165g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	56% 18g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	67.7% 1.1g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	661% 112g	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	86% 112g	130g per day for Men 19-50 years
Sugars	46.5% 33.7g	16.4% 12g	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	1.6% 1.15g	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	% 1.47g	g per day for Men 19-50 years
Sucrose	% 17g	% 9.25g	g per day for Men 19-50 years
Fiber	23% 8.73g	204% 77.4g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	128% 71.4g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Poppy Seed	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	282% 3.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	22.2% 3.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.04mg	25.7% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	75.4% 0.98mg	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	81.4% 325μg	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	4.4% 3.97mg	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	47% 7.03mg	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	Poppy Seed	Recommended Dietary Allowance
Calcium	17% 171mg	571% 5707mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	717% 6.46mg	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	484% 38.7mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	328% 1377mg	420mg per day for Men 19-50 years
Manganese	5% 0.12mg	1157% 26.6mg	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	493% 3453mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	84% 2854mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	97% 53.6μg	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	285% 31.4mg	11mg per day for Men 19-50 years
Water	9.22% 341g	0.64% 23.6g	3700g per day for Men 19-50 years

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

• Raw Navel Oranges have more Vitamin A and 59.1 times more Vitamin C than Poppy Seed Spices.
• While Poppy Seed Spices contain 12.6 times more Vitamin B1, 2 times more Vitamin B2, 2.1 times more Vitamin B3, 3.1 times more Vitamin B6, 2.4 times more Vitamin B9 and 11.8 times more Vitamin E than Raw Navel Oranges.
• Both Raw Navel Oranges and Poppy Seed Spices have similar amounts of Vitamin B5 per 14 oz.
• Both Raw Navel Oranges as well as Poppy Seed Spices have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Navel Oranges vs Poppy Seed:

• Raw Navel Oranges have 14.4 times more Water than Poppy Seed Spices.
• While Poppy Seed Spices contain 33.4 times more Calcium, 41.7 times more Copper, 75.1 times more Iron, 31.5 times more Magnesium, 231.3 times more Manganese, 37.8 times more Phosphorus, 4.3 times more Potassium, more Selenium, 26 times more Sodium and 98.8 times more Zinc than Raw Navel Oranges.

Comparison of macro-nutrients per 14 ounces:

• Raw Navel Oranges have 2.8 times more Sugars and 7.8 times more Fructose than Poppy Seed Spices.
• While Poppy Seed Spices contain 10.7 times more Energy, 277.1 times more Fat, 265.7 times more Saturated Fat, 30.3 times more Omega 3, 1230.2 times more Omega 6, 2.2 times more Carbohydrate, 8.9 times more Fiber and 19.8 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Poppy Seed Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.