Comparing Nutrients in 5 ounces Navel Oranges VS Candies, sugar-coated almonds

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Candies, sugar-coated almonds	8%	34%	58%

Macro Nutrients

	Navel Oranges	Candies, sugar-coated almonds	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	22.7% 659kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	26.2% 25.4g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	8.63% 2.76g	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	32.6% 5.53g	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	74.4% 97g	130g per day for Men 19-50 years
Sugars	16.6% 12g	122% 88.6g	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	9.33% 3.54g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	25.3% 14g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Candies, sugar-coated almonds	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	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	29.4% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	8.86% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	4.42% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	6.54% 0.085mg	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	5.3% 21.3μg	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	117% 17.5mg	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, sugar-coated almonds	Recommended Dietary Allowance
Calcium	6.1% 61mg	14% 142mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	92% 0.83mg	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	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	46.2% 194mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	69% 1.6mg	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	33.6% 235mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	10.6% 361mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	4.4% 2.4μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	1.23% 18.4mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.088% 3.26g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Candies, sugar-coated almonds per 5 oz

Compare the macro and micronutrient content in 5 oz of Navel Oranges versus 5 oz of Candies, sugar-coated almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Navel Oranges vs Candies, sugar-coated almonds:

• 5 ounces of Navel Oranges have 1.4 times more Vitamin B1, 1.7 times more Vitamin B5, 1.3 times more Vitamin B6, 2.3 times more Vitamin B9 and more Vitamin C than Candies, sugar-coated almonds.
• While 5 oz of Candies, sugar-coated almonds contain 5.3 times more Vitamin B2, 2.4 times more Vitamin B3 and 82.4 times more Vitamin E than Raw Navel Oranges.
• 5 ounces of Navel Oranges have insufficient amounts of Vitamin E
• 5 ounces of Candies, sugar-coated almonds have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Candies, sugar-coated almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Navel Oranges vs Candies, sugar-coated almonds:

• 5 ounces of Navel Oranges have 37.4 times more Water than Candies, sugar-coated almonds.
• While 5 oz of Candies, sugar-coated almonds contain 2.3 times more Calcium, 15 times more Copper, 14.6 times more Iron, 12.5 times more Magnesium, 38.7 times more Manganese, 7.2 times more Phosphorus, 1.5 times more Potassium, more Selenium and 19.5 times more Zinc than Raw Navel Oranges.
• 5 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Candies, sugar-coated almonds contain 9.5 times more Energy, 119.5 times more Fat, 114.6 times more Saturated Fat, 169.7 times more Omega 6, 5.4 times more Carbohydrate, 7.4 times more Sugars and 11 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Candies, sugar-coated almonds offer comparable quantities of Fiber per five ounces.
• 5 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 6 and Protein
• Both Raw Navel Oranges as well as Candies, sugar-coated almonds provide inadequate amounts of Omega 3 in five ounces.