Comparing Nutrients in 1 kilogram Navel Oranges VS Crackers, cream, Gamesa Sabrosas

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Crackers, cream, Gamesa Sabrosas	6%	39%	55%

Macro Nutrients

	Navel Oranges	Crackers, cream, Gamesa Sabrosas	Recommended Dietary Allowance
Energy	17% 490kcal	167% 4840kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	168% 53.6g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	141% 24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	497% 646g	130g per day for Men 19-50 years
Sugars	117% 85g	129% 94g	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	13% 9.5g	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	% 9.2g	g per day for Men 19-50 years
Sucrose	% 42.8g	% 62.2g	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	125% 70g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Crackers, cream, Gamesa Sabrosas	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	248% 2.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	185% 2.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	318% 50.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	92% 4.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	50% 0.65mg	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	373% 1490μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	192% 4.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	657% 591mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	10% 1.5mg	106% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	149% 179μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Crackers, cream, Gamesa Sabrosas	Recommended Dietary Allowance
Calcium	43% 430mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	123% 1.1mg	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	923% 73.8mg	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	338% 7.8mg	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	140% 980mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	38% 1290mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	173% 95μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	765% 11480mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	60% 6.6mg	11mg per day for Men 19-50 years
Water	23.2% 860g	1.2% 44.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Crackers, cream, Gamesa Sabrosas per 1 kg

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

Lets compare vitamin content per 1 kilogram of Navel Oranges vs Crackers, cream, Gamesa Sabrosas:

• 1 kilogram of Navel Oranges has 1.2 times more Vitamin B6 than Crackers, cream, Gamesa Sabrosas.
• While 1 kg of Crackers, cream, Gamesa Sabrosas contains 4.4 times more Vitamin B1, 4.7 times more Vitamin B2, 12 times more Vitamin B3, 1.8 times more Vitamin B5, 4.4 times more Vitamin B9, more Vitamin B12, 10.6 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• 1 kilogram of Navel Oranges have insufficient amounts of Vitamin B12, Vitamin E and Vitamin K

Comparing minerals per 1 kilogram for Navel Oranges vs Crackers, cream, Gamesa Sabrosas:

• 1 kilogram of Navel Oranges has 1.7 times more Calcium, 1.3 times more Potassium and 19.3 times more Water than Crackers, cream, Gamesa Sabrosas.
• While 1 kg of Crackers, cream, Gamesa Sabrosas contains 2.8 times more Copper, 56.8 times more Iron, 2.3 times more Magnesium, 26.8 times more Manganese, 4.3 times more Phosphorus, more Selenium, 1148 times more Sodium and 8.3 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 Fructose than Crackers, cream, Gamesa Sabrosas.
• While 1 kg of Crackers, cream, Gamesa Sabrosas contains 9.9 times more Energy, 135.8 times more Fat, 315.4 times more Saturated Fat, 5 times more Omega 3, 104.4 times more Omega 6, 5.1 times more Carbohydrate and 7.7 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Crackers, cream, Gamesa Sabrosas offer comparable quantities of Sugars and Fiber per one kilogram.
• 1 kilogram of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein