Comparing Nutrients in 1 kilogram Navel Oranges VS Desserts, apple crisp, prepared-from-recipe

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Desserts, apple crisp, prepared-from-recipe	4%	19%	77%

Macro Nutrients

	Navel Oranges	Desserts, apple crisp, prepared-from-recipe	Recommended Dietary Allowance
Energy	17% 490kcal	55.5% 1610kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	35.4% 34.3g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	21.4% 6.85g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	63.2% 10.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	237% 308g	130g per day for Men 19-50 years
Sugars	117% 85g	271% 197g	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	37% 14g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Desserts, apple crisp, prepared-from-recipe	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	32.2% 290μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	69% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	53% 8.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	30.8% 0.4mg	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	40% 160μg	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	24.4% 22mg	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	25.3% 3.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Desserts, apple crisp, prepared-from-recipe	Recommended Dietary Allowance
Calcium	43% 430mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	79% 0.71mg	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	103% 8.2mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	56.5% 1.3mg	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	40% 280mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	23% 780mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	63.6% 35μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	234% 3510mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	16.4% 1.8mg	11mg per day for Men 19-50 years
Water	23.2% 860g	17% 629g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Desserts, apple crisp, prepared-from-recipe per 1 kg

Compare the macro and micronutrient content in 1 kg of Navel Oranges versus 1 kg of Desserts, apple crisp, prepared-from-recipe to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Navel Oranges vs Desserts, apple crisp, prepared-from-recipe:

• 1 kilogram of Navel Oranges has 2.8 times more Vitamin B5, 2 times more Vitamin B6, 2.1 times more Vitamin B9 and 26.9 times more Vitamin C than Desserts, apple crisp, prepared-from-recipe.
• While 1 kg of Desserts, apple crisp, prepared-from-recipe contains 2.4 times more Vitamin A, 1.6 times more Vitamin B2, 2 times more Vitamin B3, 2.5 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Desserts, apple crisp, prepared-from-recipe provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Navel Oranges have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• 1 kilogram of Desserts, apple crisp, prepared-from-recipe have insufficient amounts of Vitamin B5
• Both Raw Navel Oranges as well as Desserts, apple crisp, prepared-from-recipe have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Navel Oranges vs Desserts, apple crisp, prepared-from-recipe:

• 1 kilogram of Navel Oranges has 1.2 times more Calcium, 1.4 times more Magnesium, 2.1 times more Potassium and 1.4 times more Water than Desserts, apple crisp, prepared-from-recipe.
• While 1 kg of Desserts, apple crisp, prepared-from-recipe contains 1.8 times more Copper, 6.3 times more Iron, 4.5 times more Manganese, more Selenium and 351 times more Sodium than Raw Navel Oranges.
• Both Navel Oranges and Desserts, apple crisp, prepared-from-recipe contain similar levels of Phosphorus per one kilogram.
• 1 kilogram of Navel Oranges lack sufficient amounts of Iron, Manganese and Selenium
• 1 kilogram of Desserts, apple crisp, prepared-from-recipe lack sufficient amounts of Magnesium
• Both Raw Navel Oranges as well as Desserts, apple crisp, prepared-from-recipe lack sufficient amounts of Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Navel Oranges has 1.6 times more Fiber than Desserts, apple crisp, prepared-from-recipe.
• While 1 kg of Desserts, apple crisp, prepared-from-recipe contains 3.3 times more Energy, 22.9 times more Fat, 40.3 times more Saturated Fat, 7.7 times more Omega 3, 46.7 times more Omega 6, 2.5 times more Carbohydrate, 2.3 times more Sugars and 1.9 times more Protein than Raw Navel Oranges.
• 1 kilogram of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein