Comparing Nutrients in 1 kilogram Navel Oranges VS Meatless Luncheon Slices

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Meatless Luncheon Slices	38%	53%	9%

Macro Nutrients

	Navel Oranges	Meatless Luncheon Slices	Recommended Dietary Allowance
Energy	17% 490kcal	65% 1890kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	115% 111g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	42% 13.4g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	306% 4.9g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	229% 39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	34% 44.4g	130g per day for Men 19-50 years
Sugars	117% 85g	30.6% 22g	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	29% 11g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	318% 178g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Meatless Luncheon Slices	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	3333% 40mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	232% 3.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	694% 111mg	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	684% 8.9mg	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	250% 1000μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1667% 40μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	657% 591mg	0% 0mg	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	200% 30mg	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	Meatless Luncheon Slices	Recommended Dietary Allowance
Calcium	43% 430mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	1009% 9.1mg	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	225% 18mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	NA	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	631% 4420mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	59% 2000mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	135% 74μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	474% 7110mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	145% 16mg	11mg per day for Men 19-50 years
Water	23.2% 860g	17.6% 650g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Meatless Luncheon Slices per 1 kg

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

Lets compare vitamin content per 1 kilogram of Navel Oranges vs Meatless Luncheon Slices:

• 1 kilogram of Navel Oranges has more Vitamin C than Meatless Luncheon Slices.
• While 1 kg of Meatless Luncheon Slices contains 58.8 times more Vitamin B1, 5.9 times more Vitamin B2, 26.1 times more Vitamin B3, 11.3 times more Vitamin B6, 2.9 times more Vitamin B9, more Vitamin B12 and 20 times more Vitamin E than Raw Navel Oranges.
• 1 kilogram of Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin E
• 1 kilogram of Meatless Luncheon Slices have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Meatless Luncheon Slices have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Navel Oranges vs Meatless Luncheon Slices:

• 1 kilogram of Navel Oranges has 1.3 times more Water than Meatless Luncheon Slices.
• While 1 kg of Meatless Luncheon Slices contains 23.3 times more Copper, 13.8 times more Iron, 2.1 times more Magnesium, 19.2 times more Phosphorus, more Selenium, 711 times more Sodium and 20 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Meatless Luncheon Slices contain similar levels of Calcium and Potassium per one kilogram.
• 1 kilogram of Navel Oranges lack sufficient amounts of Iron, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Navel Oranges has 2.8 times more Carbohydrate, 3.8 times more Sugars and 2 times more Fiber than Meatless Luncheon Slices.
• While 1 kg of Meatless Luncheon Slices contains 3.9 times more Energy, 74.1 times more Fat, 78.7 times more Saturated Fat, 54.3 times more Omega 3, 169.3 times more Omega 6 and 19.5 times more Protein than Raw Navel Oranges.
• 1 kilogram of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein