Comparing Nutrients in 1 pound Navel Oranges VS Kumquats

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Kumquats	10%	10%	80%

Macro Nutrients

	Navel Oranges	Kumquats	Recommended Dietary Allowance
Energy	7.66% 222kcal	11% 322kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	4.02% 3.9g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	1.46% 0.47g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	13.3% 0.21g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	3.3% 0.56g	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	55.5% 72g	130g per day for Men 19-50 years
Sugars	53% 38.6g	58.6% 42.5g	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	77.6% 29.5g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	15.2% 8.53g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Kumquats	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	7.56% 68μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.7% 0.31mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.93mg	12% 1.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	19% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	12.6% 0.16mg	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	19.3% 77μg	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	221% 199mg	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	4.54% 0.68mg	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	Kumquats	Recommended Dietary Allowance
Calcium	19.5% 195mg	28% 281mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	48% 0.43mg	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	48.8% 3.9mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	5.7% 0.13mg	26.6% 0.61mg	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	12.3% 86mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	25% 844mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	10.5% 390g	9.9% 367g	3700g per day for Men 19-50 years

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

• Raw Navel Oranges have 1.8 times more Vitamin B1, 1.3 times more Vitamin B5, 2.2 times more Vitamin B6, 2 times more Vitamin B9 and 1.3 times more Vitamin C than Raw Kumquats.
• While Raw Kumquats contain 1.8 times more Vitamin B2 than Raw Navel Oranges.
• Both Raw Navel Oranges and Raw Kumquats have similar amounts of Vitamin A, Vitamin B3 and Vitamin E per 1 lb.
• Both Raw Navel Oranges as well as Raw Kumquats have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Navel Oranges vs Kumquats:

• Raw Navel Oranges have 1.2 times more Phosphorus than Raw Kumquats.
• While Raw Kumquats contain 1.4 times more Calcium, 2.4 times more Copper, 6.6 times more Iron, 1.8 times more Magnesium, 4.7 times more Manganese and 2.1 times more Zinc than Raw Navel Oranges.
• Both Raw Navel Oranges and Raw Kumquats have similar amounts of Potassium and Water per 1 lb.
• Both Raw Navel Oranges as well as Raw Kumquats have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Kumquats contain 1.4 times more Energy, 5.2 times more Omega 3, 1.3 times more Carbohydrate, 3 times more Fiber and 2.1 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges and Raw Kumquats have similar amounts of Sugars per 1 lb.
• Both Raw Navel Oranges as well as Raw Kumquats have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.