Comparing Nutrients in 5 ounces Navel Oranges VS Candies, sesame crunch

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Candies, sesame crunch	8%	55%	37%

Macro Nutrients

	Navel Oranges	Candies, sesame crunch	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	25.2% 731kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	48.7% 47.2g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	20.7% 6.6g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	22.3% 0.36g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	119% 20.3g	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	55% 71.3g	130g per day for Men 19-50 years
Sugars	16.6% 12g	61% 44g	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	28.7% 11g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	29.4% 16.4g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Candies, sesame crunch	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	52.4% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	17.3% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	33% 5.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	0.94% 0.047mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	53.5% 0.7mg	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	18% 72.3μg	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	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	1.5% 0.23mg	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	Candies, sesame crunch	Recommended Dietary Allowance
Calcium	6.1% 61mg	91% 906mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	150% 1.35mg	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	75.7% 6.05mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	84.7% 356mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	99% 2.3mg	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	83.4% 584mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	12.8% 435mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	10.3% 5.67μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	15.8% 237mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	48.5% 5.33mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.084% 3.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Navel Oranges vs Candies, sesame crunch:

• Raw Navel Oranges have more Vitamin A, 7.9 times more Vitamin B5 and more Vitamin C than Candies, sesame crunch.
• While Candies, sesame crunch contain 6.5 times more Vitamin B1, 3.1 times more Vitamin B2, 8.7 times more Vitamin B3, 6.2 times more Vitamin B6 and 1.5 times more Vitamin B9 than Raw Navel Oranges.
• Both Raw Navel Oranges and Candies, sesame crunch have similar amounts of Vitamin E per 5 oz.
• Both Raw Navel Oranges as well as Candies, sesame crunch have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Navel Oranges vs Candies, sesame crunch:

• Raw Navel Oranges have 39.1 times more Water than Candies, sesame crunch.
• While Candies, sesame crunch contain 14.9 times more Calcium, 24.4 times more Copper, 32.8 times more Iron, 22.8 times more Magnesium, 55.5 times more Manganese, 17.9 times more Phosphorus, 1.8 times more Potassium, more Selenium, 167 times more Sodium and 47 times more Zinc than Raw Navel Oranges.

Comparison of macro-nutrients per 5 ounces:

• Candies, sesame crunch contain 10.5 times more Energy, 222 times more Fat, 274.2 times more Saturated Fat, 28 times more Omega 3, 622.8 times more Omega 6, 4 times more Carbohydrate, 3.7 times more Sugars, 3.5 times more Fiber and 12.7 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Candies, sesame crunch have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.