Comparing Nutrients in 1 kilogram Navel Oranges VS Reduced Calorie With Whitener Instant Coffee

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Reduced Calorie With Whitener Instant Coffee	2%	51%	47%

Macro Nutrients

	Navel Oranges	Reduced Calorie With Whitener Instant Coffee	Recommended Dietary Allowance
Energy	17% 490kcal	176% 5090kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	300% 291g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	785% 251g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	34% 5.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	461% 599g	130g per day for Men 19-50 years
Sugars	117% 85g	814% 590g	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	31% 22.5g	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	% 19.7g	NA	g per day for Men 19-50 years
Sucrose	% 42.8g	NA	g per day for Men 19-50 years
Fiber	58% 22g	13% 5g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Reduced Calorie With Whitener Instant Coffee	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	11.8% 1.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	0.2% 0.01mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	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	85% 340μg	2.5% 10μg	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	657% 591mg	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	10% 1.5mg	17.3% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	31.7% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Reduced Calorie With Whitener Instant Coffee	Recommended Dietary Allowance
Calcium	43% 430mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	12.2% 0.11mg	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	16.3% 1.3mg	7.5% 0.6mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	4.76% 20mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	4.8% 0.11mg	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	33% 230mg	193% 1350mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	267% 9090mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	23.2% 860g	1.66% 61.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Reduced Calorie With Whitener Instant Coffee per 1 kg

Compare the macro and micronutrient content in 1 kg of Navel Oranges versus 1 kg of Reduced Calorie With Whitener Instant Coffee to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Navel Oranges vs Reduced Calorie With Whitener Instant Coffee:

• 1 kilogram of Navel Oranges has more Vitamin B1, more Vitamin B2, 2.3 times more Vitamin B3, 261 times more Vitamin B5, more Vitamin B6, 34 times more Vitamin B9 and more Vitamin C than Reduced Calorie With Whitener Instant Coffee.
• While 1 kg of Reduced Calorie With Whitener Instant Coffee contains more Vitamin K than Raw Navel Oranges.
• 1 kilogram of Navel Oranges have insufficient amounts of Vitamin K
• 1 kilogram of Reduced Calorie With Whitener Instant Coffee have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Navel Oranges as well as Reduced Calorie With Whitener Instant Coffee have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Navel Oranges vs Reduced Calorie With Whitener Instant Coffee:

• 1 kilogram of Navel Oranges has 2.4 times more Calcium, 3.5 times more Copper, 5.5 times more Magnesium and 14 times more Water than Reduced Calorie With Whitener Instant Coffee.
• While 1 kg of Reduced Calorie With Whitener Instant Coffee contains 5.9 times more Phosphorus and 5.5 times more Potassium than Raw Navel Oranges.
• 1 kilogram of Reduced Calorie With Whitener Instant Coffee lack sufficient amounts of Calcium, Copper and Magnesium
• Both Raw Navel Oranges as well as Reduced Calorie With Whitener Instant Coffee lack sufficient amounts of Iron, Manganese, Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Navel Oranges has 4.4 times more Fiber than Reduced Calorie With Whitener Instant Coffee.
• While 1 kg of Reduced Calorie With Whitener Instant Coffee contains 10.4 times more Energy, 194 times more Fat, 1478.1 times more Saturated Fat, 25 times more Omega 6, 4.8 times more Carbohydrate, 6.9 times more Sugars and 2.2 times more Protein than Raw Navel Oranges.
• 1 kilogram of Navel Oranges provide inadequate amounts of Energy, Omega 6 and Protein
• 1 kilogram of Reduced Calorie With Whitener Instant Coffee provide inadequate amounts of Fiber
• Both Raw Navel Oranges as well as Reduced Calorie With Whitener Instant Coffee provide inadequate amounts of Omega 3 in one kilogram.