Comparing Nutrients in 1 kilogram Navel Oranges VS Candies, Tamarind

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Candies, Tamarind	0%	0%	100%

Macro Nutrients

	Navel Oranges	Candies, Tamarind	Recommended Dietary Allowance
Energy	17% 490kcal	114% 3310kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	0% 0g	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	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	707% 920g	130g per day for Men 19-50 years
Sugars	117% 85g	1084% 786g	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	65.8% 25g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Candies, Tamarind	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	177% 2.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	65.4% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	59.4% 9.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	24.6% 0.32mg	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	17.5% 70μg	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	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Candies, Tamarind	Recommended Dietary Allowance
Calcium	43% 430mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	53.3% 0.48mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.025% 1μg	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	0% 0mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	107% 450mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	3.04% 0.07mg	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	80% 560mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	91% 3090mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	1095% 16430mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	23.2% 860g	0.68% 25g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Candies, Tamarind per 1 kg

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

Lets compare vitamin content per 1 kilogram of Navel Oranges vs Candies, Tamarind:

• 1 kilogram of Navel Oranges has 3.7 times more Vitamin B5, 2.5 times more Vitamin B6, 4.9 times more Vitamin B9 and more Vitamin C than Candies, Tamarind.
• While 1 kg of Candies, Tamarind contains 3.1 times more Vitamin B1, 1.7 times more Vitamin B2 and 2.2 times more Vitamin B3 than Raw Navel Oranges.
• 1 kilogram of Candies, Tamarind have insufficient amounts of Vitamin B5, Vitamin B9 and Vitamin C
• Both Raw Navel Oranges as well as Candies, Tamarind 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, Tamarind:

• 1 kilogram of Navel Oranges has more Calcium and 34.1 times more Water than Candies, Tamarind.
• While 1 kg of Candies, Tamarind contains 4.1 times more Magnesium, 2.4 times more Phosphorus, 1.9 times more Potassium and 1643 times more Sodium than Raw Navel Oranges.
• Both Navel Oranges and Candies, Tamarind contain similar levels of Copper per one kilogram.
• 1 kilogram of Candies, Tamarind lack sufficient amounts of Calcium
• Both Raw Navel Oranges as well as Candies, Tamarind lack sufficient amounts of Iron, Manganese, Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Candies, Tamarind contains 6.8 times more Energy, 7.3 times more Carbohydrate and 9.2 times more Sugars than Raw Navel Oranges.
• Both Navel Oranges and Candies, Tamarind 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 Candies, Tamarind provide inadequate amounts of Omega 3, Omega 6 and Protein in one kilogram.