Comparing Nutrients in 1 kilogram Navel Oranges VS Poppy Seed

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Poppy Seed	13%	67%	20%

Macro Nutrients

	Navel Oranges	Poppy Seed	Recommended Dietary Allowance
Energy	17% 490kcal	181% 5250kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	428% 416g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	141% 45g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	171% 2.73g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	1664% 283g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	216% 281g	130g per day for Men 19-50 years
Sugars	117% 85g	41.2% 30g	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	4% 2.9g	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	% 3.7g	g per day for Men 19-50 years
Sucrose	% 42.8g	% 23.3g	g per day for Men 19-50 years
Fiber	58% 22g	513% 195g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	321% 180g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Poppy Seed	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	712% 8.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	56% 8.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	64.8% 3.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	190% 2.47mg	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	205% 820μg	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	11% 10mg	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	118% 17.7mg	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	Poppy Seed	Recommended Dietary Allowance
Calcium	43% 430mg	1438% 14380mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	1808% 16.3mg	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	1220% 98mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	826% 3470mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	2916% 67mg	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	1243% 8700mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	211% 7190mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	245% 135μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	17.3% 260mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	718% 79mg	11mg per day for Men 19-50 years
Water	23.2% 860g	1.6% 59.5g	3700g per day for Men 19-50 years

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

• Raw Navel Oranges have more Vitamin A and 59.1 times more Vitamin C than Poppy Seed Spices.
• While Poppy Seed Spices contain 12.6 times more Vitamin B1, 2 times more Vitamin B2, 2.1 times more Vitamin B3, 3.1 times more Vitamin B6, 2.4 times more Vitamin B9 and 11.8 times more Vitamin E than Raw Navel Oranges.
• Both Raw Navel Oranges and Poppy Seed Spices have similar amounts of Vitamin B5 per 1 kg.
• Both Raw Navel Oranges as well as Poppy Seed Spices have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Navel Oranges vs Poppy Seed:

• Raw Navel Oranges have 14.4 times more Water than Poppy Seed Spices.
• While Poppy Seed Spices contain 33.4 times more Calcium, 41.7 times more Copper, 75.1 times more Iron, 31.5 times more Magnesium, 231.3 times more Manganese, 37.8 times more Phosphorus, 4.3 times more Potassium, more Selenium, 26 times more Sodium and 98.8 times more Zinc than Raw Navel Oranges.

Comparison of macro-nutrients per 1 kilogram:

• Raw Navel Oranges have 2.8 times more Sugars and 7.8 times more Fructose than Poppy Seed Spices.
• While Poppy Seed Spices contain 10.7 times more Energy, 277.1 times more Fat, 265.7 times more Saturated Fat, 30.3 times more Omega 3, 1230.2 times more Omega 6, 2.2 times more Carbohydrate, 8.9 times more Fiber and 19.8 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Poppy Seed Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.