Comparing Nutrients in 1 kilogram Navel Oranges VS Dried Zante Currants

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Dried Zante Currants	4%	1%	95%

Macro Nutrients

	Navel Oranges	Dried Zante Currants	Recommended Dietary Allowance
Energy	17% 490kcal	100% 2900kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	2.27% 2.2g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	2.66% 0.85g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	7.5% 0.12g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	2.06% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	592% 770g	130g per day for Men 19-50 years
Sugars	117% 85g	859% 623g	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	448% 325g	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	% 298g	g per day for Men 19-50 years
Sucrose	% 42.8g	% 0g	g per day for Men 19-50 years
Fiber	58% 22g	116% 44g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	61.3% 34.3g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Dried Zante Currants	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	4.44% 40μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	109% 1.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	101% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	228% 2.96mg	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	25% 100μg	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	52.2% 47mg	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	7.33% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	27.5% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Dried Zante Currants	Recommended Dietary Allowance
Calcium	43% 430mg	88% 880mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	331% 2.98mg	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	235% 19mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	85.7% 360mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	150% 3.45mg	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	141% 990mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	229% 7770mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	28.7% 430mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	33.6% 3.7mg	11mg per day for Men 19-50 years
Water	23.2% 860g	4.76% 176g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Dried Zante Currants per 1 kg

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

Lets compare vitamin content per 1 kilogram of Navel Oranges vs Dried Zante Currants:

• 1 kilogram of Navel Oranges has 3.4 times more Vitamin B9 and 12.6 times more Vitamin C than Dried Zante Currants.
• While 1 kg of Dried Zante Currants contains 2.4 times more Vitamin B1, 2.8 times more Vitamin B2, 3.8 times more Vitamin B3, 3.7 times more Vitamin B6 and more Vitamin K than Raw Navel Oranges.
• 1 kilogram of Navel Oranges have insufficient amounts of Vitamin K
• Both Raw Navel Oranges as well as Dried Zante Currants have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Navel Oranges vs Dried Zante Currants:

• 1 kilogram of Navel Oranges has 4.9 times more Water than Dried Zante Currants.
• While 1 kg of Dried Zante Currants contains 2 times more Calcium, 7.6 times more Copper, 14.5 times more Iron, 3.3 times more Magnesium, 11.9 times more Manganese, 4.3 times more Phosphorus, 4.7 times more Potassium, 43 times more Sodium and 4.6 times more Zinc than Raw Navel Oranges.
• 1 kilogram of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• Both Raw Navel Oranges as well as Dried Zante Currants lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Dried Zante Currants contains 5.9 times more Energy, 6.1 times more Carbohydrate, 7.3 times more Sugars, 14.4 times more Fructose, 2 times more Fiber and 3.8 times more Protein than Raw Navel Oranges.
• 1 kilogram of Navel Oranges provide inadequate amounts of Energy and Protein
• Both Raw Navel Oranges as well as Dried Zante Currants provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.