Comparing Nutrients in 1 kilogram Navel Oranges VS Candies, soft fruit and nut squares

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Candies, soft fruit and nut squares	2%	22%	76%

Macro Nutrients

	Navel Oranges	Candies, soft fruit and nut squares	Recommended Dietary Allowance
Energy	17% 490kcal	134% 3900kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	98% 95g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	28% 9g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	822% 13g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	325% 55.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	568% 738g	130g per day for Men 19-50 years
Sugars	117% 85g	634% 460g	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	63% 24g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	41.3% 23g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Candies, soft fruit and nut squares	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	39% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	11% 1.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	22.4% 1.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	63% 0.82mg	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	30% 120μg	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	2.22% 2mg	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	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.33% 4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Candies, soft fruit and nut squares	Recommended Dietary Allowance
Calcium	43% 430mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	337% 3.03mg	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	116% 9.3mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	234% 5.4mg	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	77% 540mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	25.5% 14μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	87.3% 1310mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	23.2% 860g	3.75% 139g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Candies, soft fruit and nut squares per 1 kg

Compare the macro and micronutrient content in 1 kg of Navel Oranges versus 1 kg of Candies, soft fruit and nut squares to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Navel Oranges vs Candies, soft fruit and nut squares:

• 1 kilogram of Navel Oranges has 1.4 times more Vitamin B1, 1.3 times more Vitamin B2, 2.4 times more Vitamin B3, 2.3 times more Vitamin B5, 2.8 times more Vitamin B9 and 295.5 times more Vitamin C than Candies, soft fruit and nut squares.
• Both Navel Oranges and Candies, soft fruit and nut squares provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Candies, soft fruit and nut squares have insufficient amounts of Vitamin B3 and Vitamin C
• Both Raw Navel Oranges as well as Candies, soft fruit and nut squares have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Navel Oranges vs Candies, soft fruit and nut squares:

• 1 kilogram of Navel Oranges has 2.5 times more Calcium, 2 times more Potassium and 6.2 times more Water than Candies, soft fruit and nut squares.
• While 1 kg of Candies, soft fruit and nut squares contains 7.8 times more Copper, 7.2 times more Iron, 2.3 times more Magnesium, 18.6 times more Manganese, 2.3 times more Phosphorus, more Selenium, 131 times more Sodium and 6.6 times more Zinc than Raw Navel Oranges.
• 1 kilogram of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc
• 1 kilogram of Candies, soft fruit and nut squares lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Candies, soft fruit and nut squares contains 8 times more Energy, 63.5 times more Fat, 52.8 times more Saturated Fat, 146.1 times more Omega 3, 240.2 times more Omega 6, 5.9 times more Carbohydrate, 5.4 times more Sugars and 2.5 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Candies, soft fruit and nut squares offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein