Comparing Nutrients in 1 kilogram Navel Oranges VS Kelp Seaweed

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Kelp Seaweed	13%	10%	77%

Macro Nutrients

	Navel Oranges	Kelp Seaweed	Recommended Dietary Allowance
Energy	17% 490kcal	15% 430kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	5.77% 5.6g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	7.7% 2.47g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	1.18% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	73.6% 96g	130g per day for Men 19-50 years
Sugars	117% 85g	8.28% 6g	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	34.2% 13g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	30% 17g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Kelp Seaweed	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	6.67% 60μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	115% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	128% 6.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	1.54% 0.02mg	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	450% 1800μg	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	33.3% 30mg	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	58% 8.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	550% 660μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Kelp Seaweed	Recommended Dietary Allowance
Calcium	43% 430mg	168% 1680mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	144% 1.3mg	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	356% 28.5mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	288% 1210mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	87% 2mg	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	60% 420mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	26% 890mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	155% 2330mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	112% 12.3mg	11mg per day for Men 19-50 years
Water	23.2% 860g	22% 816g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Kelp Seaweed per 1 kg

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

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

• 1 kilogram of Navel Oranges has 1.4 times more Vitamin B1, 39.5 times more Vitamin B6 and 19.7 times more Vitamin C than Kelp Seaweed.
• While 1 kg of Raw Kelp Seaweed contains 2.9 times more Vitamin B2, 2.5 times more Vitamin B5, 5.3 times more Vitamin B9, 5.8 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Kelp Seaweed provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Navel Oranges have insufficient amounts of Vitamin E and Vitamin K
• 1 kilogram of Kelp Seaweed have insufficient amounts of Vitamin B6
• Both Raw Navel Oranges as well as Raw Kelp Seaweed have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Navel Oranges vs Kelp Seaweed:

• 1 kilogram of Navel Oranges has 1.9 times more Potassium than Kelp Seaweed.
• While 1 kg of Raw Kelp Seaweed contains 3.9 times more Calcium, 3.3 times more Copper, 21.9 times more Iron, 11 times more Magnesium, 6.9 times more Manganese, 1.8 times more Phosphorus, 233 times more Sodium and 15.4 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Kelp Seaweed contain similar levels of Water per one kilogram.
• 1 kilogram of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• Both Raw Navel Oranges as well as Raw Kelp Seaweed lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Navel Oranges has 1.3 times more Carbohydrate, 14.2 times more Sugars and 1.7 times more Fiber than Kelp Seaweed.
• While 1 kg of Raw Kelp Seaweed contains 1.8 times more Protein than Raw Navel Oranges.
• 1 kilogram of Navel Oranges provide inadequate amounts of Protein
• Both Raw Navel Oranges as well as Raw Kelp Seaweed provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.