Comparing Nutrients in 1 kilogram Navel Oranges VS Succotash

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Succotash	19%	9%	72%

Macro Nutrients

	Navel Oranges	Succotash	Recommended Dietary Allowance
Energy	17% 490kcal	34% 990kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	10.5% 10g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	5.94% 1.9g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	47.5% 0.76g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	24.2% 4.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	151% 196g	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	100% 38g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	90% 50.3g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Succotash	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	16.7% 150μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	173% 2.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	63% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	25.6% 1.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	100% 1.3mg	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	100% 400μg	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	168% 151mg	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	Succotash	Recommended Dietary Allowance
Calcium	43% 430mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	207% 1.86mg	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	229% 18.3mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	299% 6.88mg	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	161% 1130mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	109% 3690mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	55.5% 6.1mg	11mg per day for Men 19-50 years
Water	23.2% 860g	19.8% 731g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Succotash per 1 kg

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

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

• 1 kilogram of Navel Oranges has 2 times more Vitamin B5 and 3.9 times more Vitamin C than Succotash.
• While 1 kg of Raw Succotash contains 3.1 times more Vitamin B1, 1.6 times more Vitamin B2, 3.7 times more Vitamin B3 and 1.6 times more Vitamin B6 than Raw Navel Oranges.
• Both Navel Oranges and Succotash provide similar amounts of Vitamin B9 per one kilogram.
• Both Raw Navel Oranges as well as Raw Succotash have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Navel Oranges vs Succotash:

• 1 kilogram of Navel Oranges has 2.4 times more Calcium than Succotash.
• While 1 kg of Raw Succotash contains 4.8 times more Copper, 14.1 times more Iron, 4.4 times more Magnesium, 23.7 times more Manganese, 4.9 times more Phosphorus, 2.2 times more Potassium and 7.6 times more Zinc than Raw Navel Oranges.
• 1 kilogram of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 1 kilogram of Succotash lack sufficient amounts of Calcium
• Both Raw Navel Oranges as well as Raw Succotash lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Succotash contains 2 times more Energy, 8.4 times more Omega 3, 17.9 times more Omega 6, 1.6 times more Carbohydrate, 1.7 times more Fiber and 5.5 times more Protein than Raw Navel Oranges.
• 1 kilogram of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein