Comparing Nutrients in 1 pound Navel Oranges VS Epazote

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Epazote	4%	13%	83%

Macro Nutrients

	Navel Oranges	Epazote	Recommended Dietary Allowance
Energy	7.66% 222kcal	5% 145kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	2.43% 2.36g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	NA	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	NA	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.8% 57g	26% 33.7g	130g per day for Men 19-50 years
Sugars	53% 38.6g	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	14% 10.2g	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	% 8.94g	NA	g per day for Men 19-50 years
Sucrose	% 19.4g	NA	g per day for Men 19-50 years
Fiber	26.3% 9.98g	45.4% 17.2g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	2.67% 1.5g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Epazote	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.7% 0.31mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	121% 1.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.93mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	16.2% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	53% 0.69mg	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	38.6% 154μg	244% 975μg	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	298% 268mg	18% 16.3mg	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	4.54% 0.68mg	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	Epazote	Recommended Dietary Allowance
Calcium	19.5% 195mg	125% 1247mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	96% 0.86mg	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	7.37% 0.59mg	107% 8.53mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	131% 549mg	420mg per day for Men 19-50 years
Manganese	5.7% 0.13mg	611% 14mg	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	15% 104mg	55.7% 390mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	84.4% 2871mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	13% 195mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	45.4% 5mg	11mg per day for Men 19-50 years
Water	10.5% 390g	11% 405g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Epazote per 1 lb

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

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

• 1 pound of Navel Oranges has 2.4 times more Vitamin B1, 1.5 times more Vitamin B5 and 16.4 times more Vitamin C than Epazote.
• While 1 lb of Raw Epazote contains 6.8 times more Vitamin B2, 1.5 times more Vitamin B3, 1.9 times more Vitamin B6 and 6.3 times more Vitamin B9 than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Raw Epazote have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Navel Oranges vs Epazote:

• 1 lb of Raw Epazote contains 6.4 times more Calcium, 4.9 times more Copper, 14.5 times more Iron, 11 times more Magnesium, 106.8 times more Manganese, 3.7 times more Phosphorus, 3.8 times more Potassium, 43 times more Sodium and 13.8 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Epazote contain similar levels of Water per one pound.
• 1 pound of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• Both Raw Navel Oranges as well as Raw Epazote lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Navel Oranges has 1.7 times more Carbohydrate than Epazote.
• While 1 lb of Raw Epazote contains 1.7 times more Fiber than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Raw Epazote provide inadequate amounts of Energy and Protein in one pound.