Comparing Nutrients in 1 pound Navel Oranges VS Toppings, nuts in syrup

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Toppings, nuts in syrup	4%	44%	52%

Macro Nutrients

	Navel Oranges	Toppings, nuts in syrup	Recommended Dietary Allowance
Energy	7.66% 222kcal	70% 2032kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	103% 100g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	27.8% 8.9g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	686% 11g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	302% 51.3g	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	203% 263g	130g per day for Men 19-50 years
Sugars	53% 38.6g	230% 167g	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	27.5% 10.4g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	36.4% 20.4g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Toppings, nuts in syrup	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	68% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.93mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	18.8% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	62% 0.81mg	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	29.5% 118μg	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	1.5% 1.36mg	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	6.96% 1.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.4% 4.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Toppings, nuts in syrup	Recommended Dietary Allowance
Calcium	19.5% 195mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	272% 2.45mg	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	59.5% 4.76mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	58.3% 245mg	420mg per day for Men 19-50 years
Manganese	5.7% 0.13mg	238% 5.47mg	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	76.5% 535mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	17.3% 9.53μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	12.7% 191mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	43.3% 4.76mg	11mg per day for Men 19-50 years
Water	10.5% 390g	1.8% 66.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Toppings, nuts in syrup per 1 lb

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

Lets compare vitamin content per 1 pound of Navel Oranges vs Toppings, nuts in syrup:

• 1 pound of Navel Oranges has 1.3 times more Vitamin B5, 1.3 times more Vitamin B9 and 197 times more Vitamin C than Toppings, nuts in syrup.
• While 1 lb of Toppings, nuts in syrup contains 2.6 times more Vitamin B1, 2.4 times more Vitamin B2 and 2.3 times more Vitamin B6 than Raw Navel Oranges.
• Both Navel Oranges and Toppings, nuts in syrup provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Toppings, nuts in syrup have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Toppings, nuts in syrup have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one pound.

Comparing minerals per 1 pound for Navel Oranges vs Toppings, nuts in syrup:

• 1 pound of Navel Oranges has 1.2 times more Calcium and 5.9 times more Water than Toppings, nuts in syrup.
• While 1 lb of Toppings, nuts in syrup contains 13.8 times more Copper, 8.1 times more Iron, 4.9 times more Magnesium, 41.6 times more Manganese, 5.1 times more Phosphorus, more Selenium, 42 times more Sodium and 13.1 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Toppings, nuts in syrup contain similar levels of Potassium per one pound.
• 1 pound of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Toppings, nuts in syrup contains 9.1 times more Energy, 146.7 times more Fat, 115.3 times more Saturated Fat, 268.9 times more Omega 3, 491.3 times more Omega 6, 4.6 times more Carbohydrate, 4.3 times more Sugars and 4.9 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Toppings, nuts in syrup offer comparable quantities of Fiber per one pound.
• 1 pound of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein