Comparing Nutrients in 14 ounces Navel Oranges VS Watercress

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Watercress	60%	6%	34%

Macro Nutrients

	Navel Oranges	Watercress	Recommended Dietary Allowance
Energy	6.7% 194kcal	1.5% 43.7kcal	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	0.33% 0.11g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	5.7% 0.091g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	0.28% 0.048g	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	3.94% 5.1g	130g per day for Men 19-50 years
Sugars	46.5% 33.7g	1.1% 0.79g	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	5.22% 2g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Watercress	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	70.6% 635μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	29.8% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	36.6% 0.48mg	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	24.6% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	39.4% 0.51mg	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	8.93% 35.7μg	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	190% 171mg	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	26.5% 3.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	827% 992μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Watercress	Recommended Dietary Allowance
Calcium	17% 171mg	47.6% 476mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	34% 0.31mg	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	9.92% 0.79mg	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	42% 0.97mg	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	38.5% 1310mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	9.22% 341g	10.2% 377g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Watercress per 14 oz

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

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

• 14 ounces of Navel Oranges have 2.1 times more Vitamin B3, 3.8 times more Vitamin B9 and 1.4 times more Vitamin C than Watercress.
• While 14 oz of Raw Watercress contain 13.3 times more Vitamin A, 1.3 times more Vitamin B1, 2.4 times more Vitamin B2, 1.6 times more Vitamin B6, 6.7 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Watercress provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Navel Oranges have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• 14 ounces of Watercress have insufficient amounts of Vitamin B3
• Both Raw Navel Oranges as well as Raw Watercress have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Navel Oranges vs Watercress:

• 14 oz of Raw Watercress contain 2.8 times more Calcium, 2 times more Copper, 1.5 times more Iron, 1.9 times more Magnesium, 8.4 times more Manganese, 2.6 times more Phosphorus, 2 times more Potassium and 41 times more Sodium than Raw Navel Oranges.
• Both Navel Oranges and Watercress contain similar levels of Water per 14 ounces.
• 14 ounces of Navel Oranges lack sufficient amounts of Iron and Manganese
• Both Raw Navel Oranges as well as Raw Watercress lack sufficient amounts of Selenium and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Navel Oranges have 9.7 times more Carbohydrate, 42.5 times more Sugars and 4.4 times more Fiber than Watercress.
• While 14 oz of Raw Watercress contain 2.5 times more Protein than Raw Navel Oranges.
• 14 ounces of Navel Oranges provide inadequate amounts of Protein
• 14 ounces of Watercress provide inadequate amounts of Carbohydrate and Fiber
• Both Raw Navel Oranges as well as Raw Watercress provide inadequate amounts of Energy, Omega 3 and Omega 6 in 14 ounces.