Comparing Nutrients in 1 kilogram Navel Oranges VS Clementines

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Clementines	6%	3%	91%

Macro Nutrients

	Navel Oranges	Clementines	Recommended Dietary Allowance
Energy	17% 490kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	NA	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	NA	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	92% 120g	130g per day for Men 19-50 years
Sugars	117% 85g	127% 92g	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	22.6% 16.4g	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	% 16g	g per day for Men 19-50 years
Sucrose	% 42.8g	% 59.6g	g per day for Men 19-50 years
Fiber	58% 22g	44.7% 17g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	15% 8.5g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Clementines	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	71.7% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	39.8% 6.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	57.7% 0.75mg	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	60% 240μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	657% 591mg	542% 488mg	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	13.3% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Clementines	Recommended Dietary Allowance
Calcium	43% 430mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	47.8% 0.43mg	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	17.5% 1.4mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	10% 0.23mg	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	30% 210mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	52% 1770mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	23.2% 860g	23.4% 866g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Clementines per 1 kg

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

Lets compare vitamin content per 1 kilogram of Navel Oranges vs Clementines:

• 1 kilogram of Navel Oranges has 1.7 times more Vitamin B2, 1.7 times more Vitamin B5, 1.4 times more Vitamin B9 and 1.2 times more Vitamin C than Clementines.
• While 1 kg of Raw Clementines contains 1.3 times more Vitamin B1 and 1.5 times more Vitamin B3 than Raw Navel Oranges.
• Both Navel Oranges and Clementines provide similar amounts of Vitamin B6 per one kilogram.
• Both Raw Navel Oranges as well as Raw Clementines have insufficient amounts of Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Navel Oranges vs Clementines:

• 1 kilogram of Navel Oranges has 1.4 times more Calcium than Clementines.
• Both Navel Oranges and Clementines contain similar levels of Copper, Magnesium, Phosphorus, Potassium and Water per one kilogram.
• Both Raw Navel Oranges as well as Raw Clementines 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 1.4 times more Fructose and 1.3 times more Fiber than Clementines.
• Both Navel Oranges and Clementines offer comparable quantities of Carbohydrate and Sugars per one kilogram.
• Both Raw Navel Oranges as well as Raw Clementines provide inadequate amounts of Energy and Protein in one kilogram.