Comparing Nutrients in 1 pound Navel Oranges VS Meatless Luncheon Slices

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Meatless Luncheon Slices	38%	53%	9%

Macro Nutrients

	Navel Oranges	Meatless Luncheon Slices	Recommended Dietary Allowance
Energy	7.66% 222kcal	29.6% 857kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	52% 50.4g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	19% 6.07g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	139% 2.2g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	104% 17.7g	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	15.5% 20g	130g per day for Men 19-50 years
Sugars	53% 38.6g	14% 10g	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	13% 5g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	144% 80.6g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Meatless Luncheon Slices	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.7% 0.31mg	1512% 18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.93mg	315% 50.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	310% 4.03mg	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	113% 454μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	756% 18μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	298% 268mg	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	4.54% 0.68mg	91% 13.6mg	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	Meatless Luncheon Slices	Recommended Dietary Allowance
Calcium	19.5% 195mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	458% 4.1mg	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	102% 8.16mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	5.7% 0.13mg	NA	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	286% 2005mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	26.7% 907mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	61% 33.6μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	215% 3225mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	66% 7.26mg	11mg per day for Men 19-50 years
Water	10.5% 390g	7.97% 295g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Meatless Luncheon Slices per 1 lb

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

Lets compare vitamin content per 1 pound of Navel Oranges vs Meatless Luncheon Slices:

• 1 pound of Navel Oranges has more Vitamin C than Meatless Luncheon Slices.
• While 1 lb of Meatless Luncheon Slices contains 58.8 times more Vitamin B1, 5.9 times more Vitamin B2, 26.1 times more Vitamin B3, 11.3 times more Vitamin B6, 2.9 times more Vitamin B9, more Vitamin B12 and 20 times more Vitamin E than Raw Navel Oranges.
• 1 pound of Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin E
• 1 pound of Meatless Luncheon Slices have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Meatless Luncheon Slices have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Navel Oranges vs Meatless Luncheon Slices:

• 1 pound of Navel Oranges has 1.3 times more Water than Meatless Luncheon Slices.
• While 1 lb of Meatless Luncheon Slices contains 23.3 times more Copper, 13.8 times more Iron, 2.1 times more Magnesium, 19.2 times more Phosphorus, more Selenium, 711 times more Sodium and 20 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Meatless Luncheon Slices contain similar levels of Calcium and Potassium per one pound.
• 1 pound of Navel Oranges lack sufficient amounts of Iron, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Navel Oranges has 2.8 times more Carbohydrate, 3.8 times more Sugars and 2 times more Fiber than Meatless Luncheon Slices.
• While 1 lb of Meatless Luncheon Slices contains 3.9 times more Energy, 74.1 times more Fat, 78.7 times more Saturated Fat, 54.3 times more Omega 3, 169.3 times more Omega 6 and 19.5 times more Protein than Raw Navel Oranges.
• 1 pound of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein