Comparing Nutrients in 1 kilogram Navel Oranges VS Boysenberries, canned, heavy syrup

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Boysenberries, canned, heavy syrup	4%	1%	95%

Macro Nutrients

	Navel Oranges	Boysenberries, canned, heavy syrup	Recommended Dietary Allowance
Energy	17% 490kcal	30.3% 880kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.13% 0.04g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	14.4% 0.23g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	2.65% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	172% 223g	130g per day for Men 19-50 years
Sugars	117% 85g	NA	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	68.4% 26g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	17.7% 9.9g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Boysenberries, canned, heavy syrup	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	14.4% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	26.2% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	29.2% 0.38mg	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	85% 340μg	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	69% 62mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Boysenberries, canned, heavy syrup	Recommended Dietary Allowance
Calcium	43% 430mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	77.8% 0.7mg	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	53.8% 4.3mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	109% 2.5mg	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	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	26.5% 900mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	23.2% 860g	20.6% 763g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Boysenberries, canned, heavy syrup per 1 kg

Compare the macro and micronutrient content in 1 kg of Navel Oranges versus 1 kg of Boysenberries, canned, heavy syrup to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Navel Oranges vs Boysenberries, canned, heavy syrup:

• 1 kilogram of Navel Oranges has 2.6 times more Vitamin B1, 1.8 times more Vitamin B2, 1.8 times more Vitamin B3, 2 times more Vitamin B5, 2.1 times more Vitamin B6 and 9.5 times more Vitamin C than Boysenberries, canned, heavy syrup.
• Both Navel Oranges and Boysenberries, canned, heavy syrup provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Boysenberries, canned, heavy syrup have insufficient amounts of Vitamin B3
• Both Raw Navel Oranges as well as Boysenberries, canned, heavy syrup have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Navel Oranges vs Boysenberries, canned, heavy syrup:

• 1 kilogram of Navel Oranges has 2.4 times more Calcium, 2.3 times more Phosphorus and 1.8 times more Potassium than Boysenberries, canned, heavy syrup.
• While 1 kg of Boysenberries, canned, heavy syrup contains 1.8 times more Copper, 3.3 times more Iron and 8.6 times more Manganese than Raw Navel Oranges.
• Both Navel Oranges and Boysenberries, canned, heavy syrup contain similar levels of Magnesium and Water per one kilogram.
• 1 kilogram of Navel Oranges lack sufficient amounts of Iron and Manganese
• 1 kilogram of Boysenberries, canned, heavy syrup lack sufficient amounts of Calcium and Phosphorus
• Both Raw Navel Oranges as well as Boysenberries, canned, heavy syrup lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boysenberries, canned, heavy syrup contains 1.8 times more Energy and 1.8 times more Carbohydrate than Raw Navel Oranges.
• Both Navel Oranges and Boysenberries, canned, heavy syrup offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Navel Oranges provide inadequate amounts of Energy
• Both Raw Navel Oranges as well as Boysenberries, canned, heavy syrup provide inadequate amounts of Omega 3, Omega 6 and Protein in one kilogram.