Comparing Nutrients in 1 kilogram Navel Oranges VS Falafel

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Falafel	16%	47%	37%

Macro Nutrients

	Navel Oranges	Falafel	Recommended Dietary Allowance
Energy	17% 490kcal	115% 3330kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	184% 178g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	74.5% 24g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	69.4% 1.1g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	29% 4.95g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	245% 318g	130g per day for Men 19-50 years
Sugars	117% 85g	NA	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	NA	38g per day for Men 19-50 years
Protein	16.3% 9.1g	238% 133g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Falafel	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	122% 1.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	128% 1.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	65.3% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	58.4% 2.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	96% 1.25mg	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	233% 930μg	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	17.8% 16mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Falafel	Recommended Dietary Allowance
Calcium	43% 430mg	54% 540mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	287% 2.58mg	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	428% 34.2mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	195% 820mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	300% 6.9mg	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	274% 1920mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	172% 5850mg	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	196% 2940mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	136% 15mg	11mg per day for Men 19-50 years
Water	23.2% 860g	9.36% 346g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Falafel per 1 kg

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

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

• 1 kilogram of Navel Oranges has 36.9 times more Vitamin C than Falafel.
• While 1 kg of Home prepared Falafel contains 2.1 times more Vitamin B1, 3.3 times more Vitamin B2, 2.5 times more Vitamin B3, 1.6 times more Vitamin B6 and 2.7 times more Vitamin B9 than Raw Navel Oranges.
• Both Navel Oranges and Falafel provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Falafel have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Home prepared Falafel have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Navel Oranges vs Falafel:

• 1 kilogram of Navel Oranges has 2.5 times more Water than Falafel.
• While 1 kg of Home prepared Falafel contains 1.3 times more Calcium, 6.6 times more Copper, 26.3 times more Iron, 7.5 times more Magnesium, 23.8 times more Manganese, 8.3 times more Phosphorus, 3.5 times more Potassium, 294 times more Sodium and 18.8 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 Home prepared Falafel lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Home prepared Falafel contains 6.8 times more Energy, 118.7 times more Fat, 140.2 times more Saturated Fat, 12.3 times more Omega 3, 21.5 times more Omega 6, 2.5 times more Carbohydrate and 14.6 times more Protein than Raw Navel Oranges.
• 1 kilogram of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein