Comparing Nutrients in 1 kilogram Navel Oranges VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Navel Oranges	Valencia Oranges	Recommended Dietary Allowance
Energy	17% 490kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	91% 119g	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	65.8% 25g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	17% 2.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	48.5% 0.63mg	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	98% 390μg	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	539% 485mg	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	Valencia Oranges	Recommended Dietary Allowance
Calcium	43% 430mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	41% 0.37mg	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	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	10% 0.23mg	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	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	23.2% 860g	23.3% 863g	3700g per day for Men 19-50 years

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

• Raw Navel Oranges have 1.3 times more Vitamin B2, 1.6 times more Vitamin B3, 1.3 times more Vitamin B6 and 1.2 times more Vitamin C than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.3 times more Vitamin B1 than Raw Navel Oranges.
• Both Raw Navel Oranges and Raw Valencia Oranges have similar amounts of Vitamin A, Vitamin B5 and Vitamin B9 per 1 kg.
• Both Raw Navel Oranges as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Navel Oranges vs Valencia Oranges:

• Raw Navel Oranges have 1.4 times more Iron, 1.3 times more Manganese and 1.4 times more Phosphorus than Raw Valencia Oranges.
• Both Raw Navel Oranges and Raw Valencia Oranges have similar amounts of Calcium, Copper, Magnesium, Potassium and Water per 1 kg.
• Both Raw Navel Oranges as well as Raw Valencia Oranges have insufficient amounts of Zinc in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Valencia Oranges contain 1.8 times more Omega 3 than Raw Navel Oranges.
• Both Raw Navel Oranges and Raw Valencia Oranges have similar amounts of Energy, Carbohydrate, Fiber and Protein per 1 kg.
• Both Raw Navel Oranges as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.