Comparing Nutrients in 5 ounces Navel Oranges VS Unsweetened Decaffeinated Instant Tea

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Unsweetened Decaffeinated Instant Tea	26%	0%	74%

Macro Nutrients

	Navel Oranges	Unsweetened Decaffeinated Instant Tea	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	15.4% 447kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.7% 17.8g	64% 83g	130g per day for Men 19-50 years
Sugars	16.6% 12g	11% 7.84g	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	4.4% 3.2g	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	% 2.8g	NA	g per day for Men 19-50 years
Sucrose	% 6.07g	NA	g per day for Men 19-50 years
Fiber	8.2% 3.1g	31.7% 12g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	51% 28.6g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Unsweetened Decaffeinated Instant Tea	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.03% 0.096mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	107% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	128% 6.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	39% 0.5mg	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	12% 48μg	36.5% 146μg	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	93% 83.8mg	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	1.4% 0.21mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Unsweetened Decaffeinated Instant Tea	Recommended Dietary Allowance
Calcium	6.1% 61mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	86.6% 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	2.3% 0.18mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	92% 386mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	8197% 189mg	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	4.66% 32.6mg	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	252% 8562mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	13.7% 7.5μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	6.8% 102mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	21.8% 2.4mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.19% 7.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Navel Oranges vs Unsweetened Decaffeinated Instant Tea:

• Raw Navel Oranges have more Vitamin A, more Vitamin B1, more Vitamin C and more Vitamin E than Unsweetened Decaffeinated Instant Tea.
• While Unsweetened Decaffeinated Instant Tea contains 19.3 times more Vitamin B2, 25.4 times more Vitamin B3, 17.4 times more Vitamin B5, 4.5 times more Vitamin B6 and 3 times more Vitamin B9 than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Unsweetened Decaffeinated Instant Tea have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Navel Oranges vs Unsweetened Decaffeinated Instant Tea:

• Raw Navel Oranges have 16.9 times more Water than Unsweetened Decaffeinated Instant Tea.
• While Unsweetened Decaffeinated Instant Tea contains 2.7 times more Calcium, 14.1 times more Copper, 17.4 times more Iron, 24.7 times more Magnesium, 4586.2 times more Manganese, 10.4 times more Phosphorus, 36.4 times more Potassium, more Selenium, 72 times more Sodium and 21.1 times more Zinc than Raw Navel Oranges.

Comparison of macro-nutrients per 5 ounces:

• Raw Navel Oranges have 1.5 times more Sugars than Unsweetened Decaffeinated Instant Tea.
• While Unsweetened Decaffeinated Instant Tea contains 6.4 times more Energy, 4.7 times more Carbohydrate, 3.9 times more Fiber and 22.2 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Unsweetened Decaffeinated Instant Tea have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.