Comparing Nutrients in 5 ounces Valencia Oranges VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Valencia Oranges	Navel Oranges	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.075% 0.024g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	0.19% 0.033g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	13.7% 17.8g	130g per day for Men 19-50 years
Sugars	NA	16.6% 12g	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	NA	4.4% 3.2g	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	NA	% 2.8g	g per day for Men 19-50 years
Sucrose	NA	% 6.07g	g per day for Men 19-50 years
Fiber	9.33% 3.54g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Navel Oranges	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	8.03% 0.096mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	5.56% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.43% 0.39mg	3.77% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	7.4% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	8.6% 0.11mg	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	14% 55.3μg	12% 48μg	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	76.4% 68.7mg	93% 83.8mg	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	NA	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Navel Oranges	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	6.14% 0.055mg	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	1.6% 0.13mg	2.3% 0.18mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	1.8% 0.041mg	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	3.44% 24mg	4.66% 32.6mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	6.92% 235mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	1.03% 0.11mg	11mg per day for Men 19-50 years
Water	3.3% 122g	3.3% 122g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Valencia Oranges vs Navel Oranges:

• Raw Valencia Oranges have 1.3 times more Vitamin B1 than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.3 times more Vitamin B2, 1.6 times more Vitamin B3 and 1.3 times more Vitamin B6 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Raw Navel Oranges have similar amounts of Vitamin A, Vitamin B5, Vitamin B9 and Vitamin C per 5 oz.
• Both Raw Valencia Oranges as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Valencia Oranges vs Navel Oranges:

• Raw Navel Oranges contain 1.4 times more Iron, 1.3 times more Manganese and 1.4 times more Phosphorus than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Raw Navel Oranges have similar amounts of Calcium, Copper, Magnesium, Potassium and Water per 5 oz.
• Both Raw Valencia Oranges as well as Raw Navel Oranges have insufficient amounts of Zinc in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Valencia Oranges have 1.8 times more Omega 3 than Raw Navel Oranges.
• Both Raw Valencia Oranges and Raw Navel Oranges have similar amounts of Energy, Carbohydrate, Fiber and Protein per 5 oz.
• Both Raw Valencia Oranges as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.