Comparing Nutrients in 14 ounces Sherbet, orange VS Navel Oranges

Macros Ratio

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

Macro Nutrients

	Sherbet, orange	Navel Oranges	Recommended Dietary Allowance
Energy	19.7% 572kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	8.2% 7.94g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	14.4% 4.6g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.26g	0.54% 0.091g	17g per day for Men 19-50 years
Cholesterol	1.37% 3.97mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	38.3% 49.8g	130g per day for Men 19-50 years
Sugars	133% 97g	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	13.6% 5.16g	23% 8.73g	38g per day for Men 19-50 years
Protein	7.8% 4.37g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Sherbet, orange	Navel Oranges	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	8.93% 0.11mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.6% 0.38mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.56% 0.25mg	10.5% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.8% 0.89mg	20.7% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.02% 0.091mg	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	3.97% 16μg	33.7% 135μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	21.5% 0.52μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	10% 9.13mg	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	0.26% 0.04mg	3.97% 0.6mg	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

	Sherbet, orange	Navel Oranges	Recommended Dietary Allowance
Calcium	21.4% 214mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	12.3% 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	6.95% 0.56mg	6.45% 0.52mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	1.9% 0.044mg	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	22.7% 159mg	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	11% 5.95μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	12% 183mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	7.1% 262g	9.22% 341g	3700g per day for Men 19-50 years

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

• Sherbet, orange has 1.9 times more Vitamin B2 and more Vitamin B12 than Raw Navel Oranges.
• While Raw Navel Oranges contain 2.5 times more Vitamin B1, 6.7 times more Vitamin B3, 3.4 times more Vitamin B6, 8.5 times more Vitamin B9, 25.7 times more Vitamin C and 15 times more Vitamin E than Sherbet, orange.
• Both Sherbet, orange and Raw Navel Oranges have similar amounts of Vitamin A and Vitamin B5 per 14 oz.
• Both Sherbet, orange as well as Raw Navel Oranges have insufficient amounts of Vitamin D and Vitamin K in 14 oz.

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

• Sherbet, orange has 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.
• While Raw Navel Oranges contain 1.4 times more Copper, 1.4 times more Magnesium, 2.6 times more Manganese, 1.7 times more Potassium and 1.3 times more Water than Sherbet, orange.
• Both Sherbet, orange and Raw Navel Oranges have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Sherbet, orange has 2.9 times more Energy, 13.3 times more Fat, 68.2 times more Saturated Fat, 2.4 times more Carbohydrate, 2.9 times more Sugars and 1.2 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.7 times more Fiber than Sherbet, orange.
• Both Sherbet, orange as well as Raw Navel Oranges have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.