Comparing Nutrients in 1 kilogram Navel Oranges VS Yeast extract spread

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Yeast extract spread	52%	4%	44%

Macro Nutrients

	Navel Oranges	Yeast extract spread	Recommended Dietary Allowance
Energy	17% 490kcal	63.8% 1850kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	9.28% 9g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0% 0g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	157% 204g	130g per day for Men 19-50 years
Sugars	117% 85g	22% 16g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 42.8g	% 0g	g per day for Men 19-50 years
Fiber	58% 22g	171% 65g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	426% 239g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Yeast extract spread	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	19479% 234mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	13462% 175mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	7969% 1275mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	920% 46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	0% 0mg	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	9465% 37860μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	208% 5μg	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	0% 0mg	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	Yeast extract spread	Recommended Dietary Allowance
Calcium	43% 430mg	67% 670mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	272% 2.45mg	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	505% 40.4mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	429% 1800mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	113% 2.6mg	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	149% 1040mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	618% 21000mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	502% 276μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	2253% 33800mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	381% 42mg	11mg per day for Men 19-50 years
Water	23.2% 860g	11% 409g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Yeast extract spread per 1 kg

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

Lets compare vitamin content per 1 kilogram of Navel Oranges vs Yeast extract spread:

• 1 kilogram of Navel Oranges has more Vitamin B6 and more Vitamin C than Yeast extract spread.
• While 1 kg of Yeast extract spread contains 343.8 times more Vitamin B1, 343.1 times more Vitamin B2, 300 times more Vitamin B3, 17.6 times more Vitamin B5, 111.4 times more Vitamin B9 and more Vitamin B12 than Raw Navel Oranges.
• 1 kilogram of Navel Oranges have insufficient amounts of Vitamin B12
• 1 kilogram of Yeast extract spread have insufficient amounts of Vitamin B6 and Vitamin C
• Both Raw Navel Oranges as well as Yeast extract spread have insufficient amounts of Vitamin A, Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Navel Oranges vs Yeast extract spread:

• 1 kilogram of Navel Oranges has 2.1 times more Water than Yeast extract spread.
• While 1 kg of Yeast extract spread contains 1.6 times more Calcium, 6.3 times more Copper, 31.1 times more Iron, 16.4 times more Magnesium, 9 times more Manganese, 4.5 times more Phosphorus, 12.7 times more Potassium, more Selenium, 3380 times more Sodium and 52.4 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 kilogram of Navel Oranges has 5.3 times more Sugars and more Fructose than Yeast extract spread.
• While 1 kg of Yeast extract spread contains 3.8 times more Energy, 1.6 times more Carbohydrate, 3 times more Fiber and 26.2 times more Protein than Raw Navel Oranges.
• 1 kilogram of Navel Oranges provide inadequate amounts of Energy and Protein
• Both Raw Navel Oranges as well as Yeast extract spread provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.