Comparing Nutrients in 1 kilogram Navel Oranges VS Fuyu

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Fuyu	28%	58%	14%

Macro Nutrients

	Navel Oranges	Fuyu	Recommended Dietary Allowance
Energy	17% 490kcal	40% 1160kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	82.5% 80g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	36% 11.6g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	334% 5.34g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	234% 40g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	33.7% 43.8g	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	NA	38g per day for Men 19-50 years
Protein	16.3% 9.1g	159% 89.2g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Fuyu	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	131% 1.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	77.7% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	23.7% 3.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	26.4% 1.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	70% 0.91mg	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	72.5% 290μg	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	2.22% 2mg	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	Fuyu	Recommended Dietary Allowance
Calcium	43% 430mg	46% 460mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	418% 3.76mg	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	248% 20mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	124% 520mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	510% 11.7mg	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	104% 730mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	22% 750mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	315% 173μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	1915% 28730mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	142% 15.6mg	11mg per day for Men 19-50 years
Water	23.2% 860g	19% 700g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Fuyu per 1 kg

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

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

• 1 kilogram of Navel Oranges has 2 times more Vitamin B5 and 295.5 times more Vitamin C than Fuyu.
• While 1 kg of Salted and Fermented Tofu contains 2.3 times more Vitamin B1 and 2 times more Vitamin B2 than Raw Navel Oranges.
• Both Navel Oranges and Fuyu provide similar amounts of Vitamin B3, Vitamin B6 and Vitamin B9 per one kilogram.
• 1 kilogram of Fuyu have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Salted and Fermented Tofu have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Navel Oranges vs Fuyu:

• 1 kilogram of Navel Oranges has 2.2 times more Potassium and 1.2 times more Water than Fuyu.
• While 1 kg of Salted and Fermented Tofu contains 9.6 times more Copper, 15.2 times more Iron, 4.7 times more Magnesium, 40.5 times more Manganese, 3.2 times more Phosphorus, more Selenium, 2873 times more Sodium and 19.5 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Fuyu contain similar levels of Calcium per one kilogram.
• 1 kilogram of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Navel Oranges has 2.9 times more Carbohydrate than Fuyu.
• While 1 kg of Salted and Fermented Tofu contains 2.4 times more Energy, 53.3 times more Fat, 68.1 times more Saturated Fat, 59.3 times more Omega 3, 173.1 times more Omega 6 and 9.8 times more Protein than Raw Navel Oranges.
• 1 kilogram of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein