Comparing Nutrients in 1 pound Valencia Oranges VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Valencia Oranges	Navel Oranges	Recommended Dietary Allowance
Energy	7.66% 222kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	2.55% 0.041g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.5% 54g	43.8% 57g	130g per day for Men 19-50 years
Sugars	NA	53% 38.6g	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	NA	14% 10.2g	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	NA	% 8.94g	g per day for Men 19-50 years
Sucrose	NA	% 19.4g	g per day for Men 19-50 years
Fiber	30% 11.3g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	8.42% 4.7g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Navel Oranges	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	25.7% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	12% 1.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	23.7% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	27.6% 0.36mg	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	44.2% 177μg	38.6% 154μg	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	244% 220mg	298% 268mg	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	NA	4.54% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Navel Oranges	Recommended Dietary Allowance
Calcium	18% 181mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	19.7% 0.18mg	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	5.1% 0.41mg	7.37% 0.59mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	4.54% 0.1mg	5.7% 0.13mg	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	11% 77mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	22% 753mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	10.6% 392g	10.5% 390g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Valencia Oranges vs Navel Oranges:

• Raw Valencia Oranges have 1.3 times more Vitamin B1 than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.3 times more Vitamin B2, 1.6 times more Vitamin B3 and 1.3 times more Vitamin B6 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Raw Navel Oranges have similar amounts of Vitamin A, Vitamin B5, Vitamin B9 and Vitamin C per 1 lb.
• Both Raw Valencia Oranges as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Valencia Oranges vs Navel Oranges:

• Raw Navel Oranges contain 1.4 times more Iron, 1.3 times more Manganese and 1.4 times more Phosphorus than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Raw Navel Oranges have similar amounts of Calcium, Copper, Magnesium, Potassium and Water per 1 lb.
• Both Raw Valencia Oranges as well as Raw Navel Oranges have insufficient amounts of Zinc in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Valencia Oranges have 1.8 times more Omega 3 than Raw Navel Oranges.
• Both Raw Valencia Oranges and Raw Navel Oranges have similar amounts of Energy, Carbohydrate, Fiber and Protein per 1 lb.
• Both Raw Valencia Oranges as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.