Comparing Nutrients in 1 kilogram Clementines VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Clementines	6%	3%	91%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Clementines	Navel Oranges	Recommended Dietary Allowance
Energy	16.2% 470kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	NA	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	NA	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	NA	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 120g	96% 125g	130g per day for Men 19-50 years
Sugars	127% 92g	117% 85g	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	22.6% 16.4g	31% 22.5g	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	% 16g	% 19.7g	g per day for Men 19-50 years
Sucrose	% 59.6g	% 42.8g	g per day for Men 19-50 years
Fiber	44.7% 17g	58% 22g	38g per day for Men 19-50 years
Protein	15% 8.5g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Clementines	Navel Oranges	Recommended Dietary Allowance
Vitamin A	NA	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	71.7% 0.86mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.8% 6.36mg	26.6% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	52.2% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.7% 0.75mg	60.8% 0.79mg	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	60% 240μg	85% 340μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	542% 488mg	657% 591mg	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	13.3% 2mg	10% 1.5mg	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

	Clementines	Navel Oranges	Recommended Dietary Allowance
Calcium	30% 300mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	47.8% 0.43mg	43.3% 0.39mg	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	17.5% 1.4mg	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	12.6% 0.29mg	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	30% 210mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	52% 1770mg	49% 1660mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	23.4% 866g	23.2% 860g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Clementines vs Navel Oranges:

• Raw Clementines have 1.3 times more Vitamin B1, 1.5 times more Vitamin B3 and 1.3 times more Vitamin E than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.7 times more Vitamin B2, 1.7 times more Vitamin B5 and 1.4 times more Vitamin B9 than Raw Clementines.
• Both Raw Clementines and Raw Navel Oranges have similar amounts of Vitamin B6 and Vitamin C per 1 kg.
• Both Raw Clementines as well as Raw Navel Oranges have insufficient amounts of Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Clementines vs Navel Oranges:

• Raw Navel Oranges contain 1.4 times more Calcium and 1.3 times more Manganese than Raw Clementines.
• Both Raw Clementines and Raw Navel Oranges have similar amounts of Copper, Iron, Magnesium, Phosphorus, Potassium and Water per 1 kg.
• Both Raw Clementines as well as Raw Navel Oranges have insufficient amounts of Selenium and Zinc in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Navel Oranges contain 1.4 times more Fructose and 1.3 times more Fiber than Raw Clementines.
• Both Raw Clementines and Raw Navel Oranges have similar amounts of Energy, Carbohydrate, Sugars and Protein per 1 kg.
• Both Raw Clementines as well as Raw Navel Oranges have insufficient amounts of Fat, Glucose and Sucrose in 1 kg.