Comparing Nutrients in 1 kilogram Navel Oranges VS Pancakes, buckwheat, dry mix, incomplete

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Pancakes, buckwheat, dry mix, incomplete	12%	7%	81%

Macro Nutrients

	Navel Oranges	Pancakes, buckwheat, dry mix, incomplete	Recommended Dietary Allowance
Energy	17% 490kcal	117% 3400kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	28% 27g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	13.7% 4.4g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	33.8% 0.54g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	55.6% 9.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	548% 713g	130g per day for Men 19-50 years
Sugars	117% 85g	99% 72g	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	224% 85g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	195% 109g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Pancakes, buckwheat, dry mix, incomplete	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	452% 5.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	192% 2.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	256% 41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	83% 4.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	337% 4.38mg	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	133% 530μg	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	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	32% 4.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	25% 30μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Pancakes, buckwheat, dry mix, incomplete	Recommended Dietary Allowance
Calcium	43% 430mg	476% 4760mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	461% 4.15mg	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	591% 47.3mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	452% 1900mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	720% 16.6mg	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	1304% 9130mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	93% 3160mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	238% 131μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	456% 6840mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	232% 25.5mg	11mg per day for Men 19-50 years
Water	23.2% 860g	2.46% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Pancakes, buckwheat, dry mix, incomplete per 1 kg

Compare the macro and micronutrient content in 1 kg of Navel Oranges versus 1 kg of Pancakes, buckwheat, dry mix, incomplete to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Navel Oranges vs Pancakes, buckwheat, dry mix, incomplete:

• 1 kilogram of Navel Oranges has more Vitamin C than Pancakes, buckwheat, dry mix, incomplete.
• While 1 kg of Pancakes, buckwheat, dry mix, incomplete contains 8 times more Vitamin B1, 4.9 times more Vitamin B2, 9.6 times more Vitamin B3, 1.6 times more Vitamin B5, 5.5 times more Vitamin B6, 1.6 times more Vitamin B9, 3.2 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• 1 kilogram of Navel Oranges have insufficient amounts of Vitamin E and Vitamin K
• 1 kilogram of Pancakes, buckwheat, dry mix, incomplete have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Pancakes, buckwheat, dry mix, incomplete have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Navel Oranges vs Pancakes, buckwheat, dry mix, incomplete:

• 1 kilogram of Navel Oranges has 9.4 times more Water than Pancakes, buckwheat, dry mix, incomplete.
• While 1 kg of Pancakes, buckwheat, dry mix, incomplete contains 11.1 times more Calcium, 10.6 times more Copper, 36.4 times more Iron, 17.3 times more Magnesium, 57.1 times more Manganese, 39.7 times more Phosphorus, 1.9 times more Potassium, more Selenium, 684 times more Sodium and 31.9 times more Zinc than Raw Navel Oranges.
• 1 kilogram of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Pancakes, buckwheat, dry mix, incomplete contains 6.9 times more Energy, 18 times more Fat, 6 times more Omega 3, 41.1 times more Omega 6, 5.7 times more Carbohydrate, 3.9 times more Fiber and 12 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Pancakes, buckwheat, dry mix, incomplete offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein