Comparing Nutrients in 1 kilogram Navel Oranges VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Navel Oranges	Florida Oranges	Recommended Dietary Allowance
Energy	17% 490kcal	16% 460kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	88.8% 115g	130g per day for Men 19-50 years
Sugars	117% 85g	126% 91g	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	63% 24g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Florida Oranges	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	83.3% 1mg	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	25% 4mg	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	39.2% 0.51mg	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	42.5% 170μg	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	500% 450mg	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	12% 1.8mg	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	Florida Oranges	Recommended Dietary Allowance
Calcium	43% 430mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	43.3% 0.39mg	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	10.4% 0.24mg	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	17% 120mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	9.1% 5μg	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	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	23.2% 860g	23.6% 871g	3700g per day for Men 19-50 years

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

• Raw Navel Oranges have 1.3 times more Vitamin B2, 1.5 times more Vitamin B6, 2 times more Vitamin B9 and 1.3 times more Vitamin C than Raw Florida Oranges.
• While Raw Florida Oranges contain 1.5 times more Vitamin B1 than Raw Navel Oranges.
• Both Raw Navel Oranges and Raw Florida Oranges have similar amounts of Vitamin A, Vitamin B3, Vitamin B5 and Vitamin E per 1 kg.
• Both Raw Navel Oranges as well as Raw Florida Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 1 kg.

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

• Raw Navel Oranges have 1.4 times more Iron, 1.2 times more Manganese and 1.9 times more Phosphorus than Raw Florida Oranges.
• Both Raw Navel Oranges and Raw Florida Oranges have similar amounts of Calcium, Copper, Magnesium, Potassium and Water per 1 kg.
• Both Raw Navel Oranges as well as Raw Florida Oranges have insufficient amounts of Selenium and Zinc in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Navel Oranges have 1.3 times more Protein than Raw Florida Oranges.
• Both Raw Navel Oranges and Raw Florida Oranges have similar amounts of Energy, Carbohydrate, Sugars and Fiber per 1 kg.
• Both Raw Navel Oranges as well as Raw Florida Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.