Comparing Nutrients in 14 ounces Navel Oranges VS Yeast extract spread

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Yeast extract spread	52%	4%	44%

Macro Nutrients

	Navel Oranges	Yeast extract spread	Recommended Dietary Allowance
Energy	6.7% 194kcal	25.3% 734kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	3.7% 3.57g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	0% 0g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	0% 0g	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	62.3% 81g	130g per day for Men 19-50 years
Sugars	46.5% 33.7g	8.76% 6.35g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 17g	% 0g	g per day for Men 19-50 years
Fiber	23% 8.73g	68% 25.8g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	169% 95g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Yeast extract spread	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	7731% 93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	5343% 69.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	3163% 506mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.04mg	365% 18.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	0% 0mg	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	3757% 15026μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	82.7% 2μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	261% 235mg	0% 0mg	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% 0mg	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	Yeast extract spread	Recommended Dietary Allowance
Calcium	17% 171mg	26.6% 266mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	108% 0.97mg	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	200% 16mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	170% 714mg	420mg per day for Men 19-50 years
Manganese	5% 0.12mg	45% 1.04mg	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	59% 413mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	245% 8335mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	199% 110μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	894% 13415mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	151% 16.6mg	11mg per day for Men 19-50 years
Water	9.22% 341g	4.4% 162g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Yeast extract spread per 14 oz

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

Lets compare vitamin content per 14 ounces of Navel Oranges vs Yeast extract spread:

• 14 ounces of Navel Oranges have more Vitamin B6 and more Vitamin C than Yeast extract spread.
• While 14 oz of Yeast extract spread contain 343.8 times more Vitamin B1, 343.1 times more Vitamin B2, 300 times more Vitamin B3, 17.6 times more Vitamin B5, 111.4 times more Vitamin B9 and more Vitamin B12 than Raw Navel Oranges.
• 14 ounces of Navel Oranges have insufficient amounts of Vitamin B12
• 14 ounces of Yeast extract spread have insufficient amounts of Vitamin B6 and Vitamin C
• Both Raw Navel Oranges as well as Yeast extract spread 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 Yeast extract spread:

• 14 ounces of Navel Oranges have 2.1 times more Water than Yeast extract spread.
• While 14 oz of Yeast extract spread contain 1.6 times more Calcium, 6.3 times more Copper, 31.1 times more Iron, 16.4 times more Magnesium, 9 times more Manganese, 4.5 times more Phosphorus, 12.7 times more Potassium, more Selenium, 3380 times more Sodium and 52.4 times more Zinc than Raw Navel Oranges.
• 14 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Navel Oranges have 5.3 times more Sugars and more Fructose than Yeast extract spread.
• While 14 oz of Yeast extract spread contain 3.8 times more Energy, 1.6 times more Carbohydrate, 3 times more Fiber and 26.2 times more Protein than Raw Navel Oranges.
• 14 ounces of Navel Oranges provide inadequate amounts of Energy and Protein
• Both Raw Navel Oranges as well as Yeast extract spread provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.