Comparing Nutrients in 5 ounces Navel Oranges VS Canned Butterbur

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Canned Butterbur	14%	37%	49%

Macro Nutrients

	Navel Oranges	Canned Butterbur	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	0.15% 4.25kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	NA	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	NA	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	NA	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	0.41% 0.54g	130g per day for Men 19-50 years
Sugars	16.6% 12g	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	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	NA	38g per day for Men 19-50 years
Protein	2.3% 1.3g	0.28% 0.16g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Canned Butterbur	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	0.71% 0.009mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	0.65% 0.009mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	1.24% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	0.31% 0.016mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	3.6% 0.047mg	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	1.06% 4.25μg	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	18.7% 17mg	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	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	Canned Butterbur	Recommended Dietary Allowance
Calcium	6.1% 61mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	5.83% 0.052mg	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	11% 0.89mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	0.67% 2.83mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	6.04% 0.14mg	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	0.81% 5.67mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	0.5% 17mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	0.77% 0.085mg	11mg per day for Men 19-50 years
Water	3.3% 122g	3.75% 139g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Canned Butterbur per 5 oz

Compare the macro and micronutrient content in 5 oz of Navel Oranges versus 5 oz of Canned Butterbur to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Navel Oranges have 11.3 times more Vitamin B1, 8.5 times more Vitamin B2, 3 times more Vitamin B3, 23.7 times more Vitamin B5, 2.4 times more Vitamin B6, 11.3 times more Vitamin B9 and 5 times more Vitamin C than Canned Butterbur.
• 5 ounces of Canned Butterbur have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9
• Both Raw Navel Oranges as well as Canned Butterbur have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Navel Oranges vs Canned Butterbur:

• 5 ounces of Navel Oranges have 1.3 times more Calcium, 5.5 times more Magnesium, 5.8 times more Phosphorus and 13.8 times more Potassium than Canned Butterbur.
• While 5 oz of Canned Butterbur contain 4.8 times more Iron and 3.4 times more Manganese than Raw Navel Oranges.
• Both Navel Oranges and Canned Butterbur contain similar levels of Copper and Water per five ounces.
• 5 ounces of Navel Oranges lack sufficient amounts of Iron and Manganese
• 5 ounces of Canned Butterbur lack sufficient amounts of Magnesium, Phosphorus and Potassium
• Both Raw Navel Oranges as well as Canned Butterbur lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Navel Oranges have 33 times more Carbohydrate than Canned Butterbur.
• 5 ounces of Canned Butterbur provide inadequate amounts of Carbohydrate
• Both Raw Navel Oranges as well as Canned Butterbur provide inadequate amounts of Energy and Protein in five ounces.