Comparing Nutrients in 1 pound Navel Oranges VS Yokan

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Yokan	5%	0%	95%

Macro Nutrients

	Navel Oranges	Yokan	Recommended Dietary Allowance
Energy	7.66% 222kcal	40.7% 1179kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	0.61% 0.2g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	NA	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	0.69% 0.12g	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	212% 275g	130g per day for Men 19-50 years
Sugars	53% 38.6g	NA	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	NA	38g per day for Men 19-50 years
Protein	7.37% 4.13g	26.6% 15g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Yokan	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	1.9% 0.023mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	1.4% 0.018mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.93mg	1.6% 0.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	2.8% 0.036mg	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	9.07% 36.3μg	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	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Yokan	Recommended Dietary Allowance
Calcium	19.5% 195mg	12.2% 122mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	14.6% 0.13mg	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	65.8% 5.26mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	5.7% 0.13mg	27.6% 0.64mg	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	26% 181mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	6% 204mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	19% 10.4μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	25% 376mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	10.5% 390g	4.35% 161g	3700g per day for Men 19-50 years

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

• Raw Navel Oranges have more Vitamin A, 13.6 times more Vitamin B1, 12.8 times more Vitamin B2, 7.5 times more Vitamin B3, 2.6 times more Vitamin B5, 9.9 times more Vitamin B6, 4.3 times more Vitamin B9 and more Vitamin C than Yokan, prepared from adzuki beans and sugar.
• Both Raw Navel Oranges as well as Yokan, prepared from adzuki beans and sugar have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Navel Oranges vs Yokan:

• Raw Navel Oranges have 1.6 times more Calcium, 1.3 times more Copper, 3.7 times more Potassium and 2.4 times more Water than Yokan, prepared from adzuki beans and sugar.
• While Yokan, prepared from adzuki beans and sugar contain 8.9 times more Iron, 1.6 times more Magnesium, 4.8 times more Manganese, 1.7 times more Phosphorus, more Selenium and 83 times more Sodium than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Yokan, prepared from adzuki beans and sugar have insufficient amounts of Zinc in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Yokan, prepared from adzuki beans and sugar contain 5.3 times more Energy, 4.8 times more Carbohydrate and 3.6 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Yokan, prepared from adzuki beans and sugar have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.