Comparing Nutrients in 14 ounces Rhubarb Frozen Cooked with Sugar VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Rhubarb Frozen Cooked with Sugar	1%	0%	99%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Rhubarb Frozen Cooked with Sugar	Navel Oranges	Recommended Dietary Allowance
Energy	16% 460kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.58% 0.099g	0.54% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 124g	38.3% 49.8g	130g per day for Men 19-50 years
Sugars	157% 114g	46.5% 33.7g	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	NA	12.3% 8.93g	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	NA	% 7.8g	g per day for Men 19-50 years
Sucrose	NA	% 17g	g per day for Men 19-50 years
Fiber	21% 7.94g	23% 8.73g	38g per day for Men 19-50 years
Protein	2.76% 1.55g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Rhubarb Frozen Cooked with Sugar	Navel Oranges	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.02% 0.091mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	10.5% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.97% 0.2mg	20.7% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	24% 0.31mg	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	4.96% 20μg	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	14.6% 13mg	261% 235mg	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	5.03% 0.75mg	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	69.8% 83.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rhubarb Frozen Cooked with Sugar	Navel Oranges	Recommended Dietary Allowance
Calcium	57.5% 575mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	17% 0.15mg	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	10.4% 0.83mg	6.45% 0.52mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	5% 0.12mg	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	4.54% 31.8mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	7.27% 269g	9.22% 341g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Rhubarb Frozen Cooked with Sugar vs Navel Oranges:

• Rhubarb Frozen Cooked with Sugar has 1.3 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• While Raw Navel Oranges contain 3 times more Vitamin A, 3.8 times more Vitamin B1, 2.2 times more Vitamin B2, 2.1 times more Vitamin B3, 5.2 times more Vitamin B5, 4 times more Vitamin B6, 6.8 times more Vitamin B9 and 17.9 times more Vitamin C than Rhubarb Frozen Cooked with Sugar.
• Both Rhubarb Frozen Cooked with Sugar as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Rhubarb Frozen Cooked with Sugar vs Navel Oranges:

• Rhubarb Frozen Cooked with Sugar has 3.4 times more Calcium, 1.6 times more Iron, 2.5 times more Manganese and more Selenium than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.4 times more Copper, 2.9 times more Phosphorus, 1.7 times more Potassium and 1.3 times more Water than Rhubarb Frozen Cooked with Sugar.
• Both Rhubarb Frozen Cooked with Sugar and Raw Navel Oranges have similar amounts of Magnesium per 14 oz.
• Both Rhubarb Frozen Cooked with Sugar as well as Raw Navel Oranges have insufficient amounts of Zinc in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Rhubarb Frozen Cooked with Sugar has 2.4 times more Energy, 2.5 times more Carbohydrate and 3.4 times more Sugars than Raw Navel Oranges.
• While Raw Navel Oranges contain 2.3 times more Protein than Rhubarb Frozen Cooked with Sugar.
• Both Rhubarb Frozen Cooked with Sugar and Raw Navel Oranges have similar amounts of Fiber per 14 oz.
• Both Rhubarb Frozen Cooked with Sugar as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.