Comparing Nutrients in 1 pound Navel Oranges VS Snacks, fruit leather, rolls

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Snacks, fruit leather, rolls	0%	7%	93%

Macro Nutrients

	Navel Oranges	Snacks, fruit leather, rolls	Recommended Dietary Allowance
Energy	7.66% 222kcal	58% 1683kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	14% 13.6g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	9.53% 3.05g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	34% 0.54g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	11.5% 1.95g	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	299% 389g	130g per day for Men 19-50 years
Sugars	53% 38.6g	308% 223g	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	0% 0g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	0.81% 0.45g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Snacks, fruit leather, rolls	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	3.02% 27.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.7% 0.31mg	31.8% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	6.98% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.93mg	2.83% 0.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	2.63% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	105% 1.36mg	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	2.27% 9.07μg	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	605% 544mg	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	17% 2.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	68.8% 82.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Snacks, fruit leather, rolls	Recommended Dietary Allowance
Calcium	19.5% 195mg	14.5% 145mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	86% 0.78mg	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	57.3% 4.6mg	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	36.3% 0.83mg	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	20% 141mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	39.2% 1334mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	96% 1438mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	7.83% 0.86mg	11mg per day for Men 19-50 years
Water	10.5% 390g	1.25% 46.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Snacks, fruit leather, rolls per 1 lb

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

Lets compare vitamin content per 1 pound of Navel Oranges vs Snacks, fruit leather, rolls:

• 1 pound of Navel Oranges has 2.6 times more Vitamin B2, 4.3 times more Vitamin B3, 9 times more Vitamin B5 and 17 times more Vitamin B9 than Snacks, fruit leather, rolls.
• While 1 lb of Snacks, fruit leather, rolls contains 3.8 times more Vitamin B6, 2 times more Vitamin C, 3.7 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Snacks, fruit leather, rolls provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Navel Oranges have insufficient amounts of Vitamin E and Vitamin K
• 1 pound of Snacks, fruit leather, rolls have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9
• Both Raw Navel Oranges as well as Snacks, fruit leather, rolls have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Navel Oranges vs Snacks, fruit leather, rolls:

• 1 pound of Navel Oranges has 1.3 times more Calcium and 8.4 times more Water than Snacks, fruit leather, rolls.
• While 1 lb of Snacks, fruit leather, rolls contains 4.4 times more Copper, 7.8 times more Iron, 1.8 times more Magnesium, 6.3 times more Manganese, 1.3 times more Phosphorus, 1.8 times more Potassium and 317 times more Sodium than Raw Navel Oranges.
• 1 pound of Navel Oranges lack sufficient amounts of Iron and Manganese
• Both Raw Navel Oranges as well as Snacks, fruit leather, rolls lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Navel Oranges has more Fiber than Snacks, fruit leather, rolls.
• While 1 lb of Snacks, fruit leather, rolls contains 7.6 times more Energy, 20 times more Fat, 39.5 times more Saturated Fat, 13.3 times more Omega 3, 18.7 times more Omega 6, 6.8 times more Carbohydrate and 5.8 times more Sugars than Raw Navel Oranges.
• 1 pound of Navel Oranges provide inadequate amounts of Energy, Omega 3 and Omega 6
• 1 pound of Snacks, fruit leather, rolls provide inadequate amounts of Fiber
• Both Raw Navel Oranges as well as Snacks, fruit leather, rolls provide inadequate amounts of Protein in one pound.