Comparing Nutrients in 1 pound Navel Oranges VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Navel Oranges	Florida Oranges	Recommended Dietary Allowance
Energy	7.66% 222kcal	7.2% 209kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	0.83% 0.14g	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	40.3% 52.3g	130g per day for Men 19-50 years
Sugars	53% 38.6g	57% 41.5g	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	28.6% 11g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	5.67% 3.18g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Florida Oranges	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.7% 0.31mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.93mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	17.8% 0.23mg	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	227% 204mg	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	5.44% 0.82mg	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	Florida Oranges	Recommended Dietary Allowance
Calcium	19.5% 195mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	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	7.37% 0.59mg	5.1% 0.41mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	5.7% 0.13mg	4.73% 0.11mg	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	7.78% 54.4mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	22.5% 767mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	10.5% 390g	10.7% 395g	3700g per day for Men 19-50 years

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

• Raw Navel Oranges have 1.3 times more Vitamin B2, 1.5 times more Vitamin B6, 2 times more Vitamin B9 and 1.3 times more Vitamin C than Raw Florida Oranges.
• While Raw Florida Oranges contain 1.5 times more Vitamin B1 than Raw Navel Oranges.
• Both Raw Navel Oranges and Raw Florida Oranges have similar amounts of Vitamin A, Vitamin B3, Vitamin B5 and Vitamin E per 1 lb.
• Both Raw Navel Oranges as well as Raw Florida Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 1 lb.

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

• Raw Navel Oranges have 1.4 times more Iron, 1.2 times more Manganese and 1.9 times more Phosphorus than Raw Florida Oranges.
• Both Raw Navel Oranges and Raw Florida Oranges have similar amounts of Calcium, Copper, Magnesium, Potassium and Water per 1 lb.
• Both Raw Navel Oranges as well as Raw Florida Oranges have insufficient amounts of Selenium and Zinc in 1 lb.

Comparison of macro-nutrients per 1 pound:

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