Comparing Nutrients in 1 kilogram Navel Oranges VS Powder High Protein Nutritional Shake Mix

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Powder High Protein Nutritional Shake Mix	55%	25%	20%

Macro Nutrients

	Navel Oranges	Powder High Protein Nutritional Shake Mix	Recommended Dietary Allowance
Energy	17% 490kcal	135% 3920kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	110% 107g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0% 0g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	496% 7.94g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	381% 64.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	157% 204g	130g per day for Men 19-50 years
Sugars	117% 85g	49.2% 35.7g	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	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	0% 0g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	957% 536g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Powder High Protein Nutritional Shake Mix	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	2083% 18750μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	1786% 21.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	1635% 21.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	1563% 250mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	2500% 125mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	1923% 25mg	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	1428% 5710μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2679% 64.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	657% 591mg	833% 750mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	833% 5000IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	10% 1.5mg	1125% 169mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1042% 1250μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Powder High Protein Nutritional Shake Mix	Recommended Dietary Allowance
Calcium	43% 430mg	714% 7140mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	2778% 25mg	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	2813% 225mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	1190% 5000mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	54348% 1250mg	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	2041% 14290mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	294% 10000mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1591% 875μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	809% 12140mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	1705% 188mg	11mg per day for Men 19-50 years
Water	23.2% 860g	2.24% 83g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Powder High Protein Nutritional Shake Mix per 1 kg

Compare the macro and micronutrient content in 1 kg of Navel Oranges versus 1 kg of Powder High Protein Nutritional Shake Mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Navel Oranges vs Powder High Protein Nutritional Shake Mix:

• 1 kg of Powder High Protein Nutritional Shake Mix contains 156.3 times more Vitamin A, 31.5 times more Vitamin B1, 41.7 times more Vitamin B2, 58.8 times more Vitamin B3, 47.9 times more Vitamin B5, 31.6 times more Vitamin B6, 16.8 times more Vitamin B9, more Vitamin B12, 1.3 times more Vitamin C, more Vitamin D, 112.5 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• 1 kilogram of Navel Oranges have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K

Comparing minerals per 1 kilogram for Navel Oranges vs Powder High Protein Nutritional Shake Mix:

• 1 kilogram of Navel Oranges has 10.4 times more Water than Powder High Protein Nutritional Shake Mix.
• While 1 kg of Powder High Protein Nutritional Shake Mix contains 16.6 times more Calcium, 64.1 times more Copper, 173.1 times more Iron, 45.5 times more Magnesium, 4310.3 times more Manganese, 62.1 times more Phosphorus, 6 times more Potassium, more Selenium, 1214 times more Sodium and 234.4 times more Zinc than Raw Navel Oranges.
• 1 kilogram of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Navel Oranges has 2.4 times more Sugars and more Fiber than Powder High Protein Nutritional Shake Mix.
• While 1 kg of Powder High Protein Nutritional Shake Mix contains 8 times more Energy, 71.4 times more Fat, 88.2 times more Omega 3, 281.7 times more Omega 6, 1.6 times more Carbohydrate and 58.9 times more Protein than Raw Navel Oranges.
• 1 kilogram of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein
• 1 kilogram of Powder High Protein Nutritional Shake Mix provide inadequate amounts of Fiber