Comparing Nutrients in 1 pound Navel Oranges VS Flaxseed

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Flaxseed	13%	67%	20%

Macro Nutrients

	Navel Oranges	Flaxseed	Recommended Dietary Allowance
Energy	7.66% 222kcal	83.5% 2422kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	197% 191g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	52% 16.6g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	6467% 103g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	158% 26.8g	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	101% 131g	130g per day for Men 19-50 years
Sugars	53% 38.6g	9.7% 7.03g	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	0% 0g	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	% 1.8g	g per day for Men 19-50 years
Sucrose	% 19.4g	% 5.2g	g per day for Men 19-50 years
Fiber	26.3% 9.98g	326% 124g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	148% 83g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Flaxseed	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	621% 7.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	56% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.93mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	89.4% 4.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	511% 153μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	38.6% 154μg	99% 395μg	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	3.02% 2.72mg	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	9.37% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	16.3% 19.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Flaxseed	Recommended Dietary Allowance
Calcium	19.5% 195mg	116% 1157mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	615% 5.53mg	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	325% 26mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	423% 1778mg	420mg per day for Men 19-50 years
Manganese	5.7% 0.13mg	489% 11.3mg	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	416% 2912mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	108% 3688mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	209% 115μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	9.07% 136mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	179% 19.7mg	11mg per day for Men 19-50 years
Water	10.5% 390g	0.85% 31.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Flaxseed per 1 lb

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

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

• 1 pound of Navel Oranges has 98.5 times more Vitamin C than Flaxseed.
• While 1 lb of Flaxseed contains 24.2 times more Vitamin B1, 3.2 times more Vitamin B2, 7.2 times more Vitamin B3, 3.8 times more Vitamin B5, 6 times more Vitamin B6, 2.6 times more Vitamin B9, 2.1 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• 1 pound of Navel Oranges have insufficient amounts of Vitamin E and Vitamin K
• 1 pound of Flaxseed have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Flaxseed have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Navel Oranges vs Flaxseed:

• 1 pound of Navel Oranges has 12.4 times more Water than Flaxseed.
• While 1 lb of Flaxseed contains 5.9 times more Calcium, 31.3 times more Copper, 44.1 times more Iron, 35.6 times more Magnesium, 85.6 times more Manganese, 27.9 times more Phosphorus, 4.9 times more Potassium, more Selenium, 30 times more Sodium and 54.3 times more Zinc than Raw Navel Oranges.
• 1 pound of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Navel Oranges has 5.5 times more Sugars and more Fructose than Flaxseed.
• While 1 lb of Flaxseed contains 10.9 times more Energy, 281.1 times more Fat, 215.5 times more Saturated Fat, 2534.8 times more Omega 3, 256.7 times more Omega 6, 2.3 times more Carbohydrate, 12.4 times more Fiber and 20.1 times more Protein than Raw Navel Oranges.
• 1 pound of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein