Comparing Nutrients in 5 ounces Navel Oranges VS Frontier, Nutritional Yeast

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Frontier, Nutritional Yeast	53%	7%	40%

Macro Nutrients

	Navel Oranges	Frontier, Nutritional Yeast	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	18.3% 532kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	4.53% 4.4g	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	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	41% 53g	130g per day for Men 19-50 years
Sugars	16.6% 12g	24.4% 17.7g	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	70% 26.6g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	127% 71g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Frontier, Nutritional Yeast	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	331% 3.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	4285% 55.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	332% 53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	454% 22.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	338% 4.4mg	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	532% 2126μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	NA	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	Frontier, Nutritional Yeast	Recommended Dietary Allowance
Calcium	6.1% 61mg	17.7% 177mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	NA	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	79.7% 6.38mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	NA	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	87% 2963mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	2.96% 44.4mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	NA	11mg per day for Men 19-50 years
Water	3.3% 122g	NA	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Frontier, Nutritional Yeast per 5 oz

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

Lets compare vitamin content per 5 ounces of Navel Oranges vs Frontier, Nutritional Yeast:

• 5 ounces of Navel Oranges have more Vitamin C than Frontier, Nutritional Yeast.
• While 5 oz of Fortified Nutritional Yeast by Frontier contain 41.2 times more Vitamin B1, 770.6 times more Vitamin B2, 88.2 times more Vitamin B3, 61.3 times more Vitamin B5, 39.2 times more Vitamin B6 and 44.1 times more Vitamin B9 than Raw Navel Oranges.
• 5 ounces of Frontier, Nutritional Yeast have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Fortified Nutritional Yeast by Frontier have insufficient amounts of Vitamin A in five ounces.

Comparing minerals per 5 ounces for Navel Oranges vs Frontier, Nutritional Yeast:

• 5 oz of Fortified Nutritional Yeast by Frontier contain 2.9 times more Calcium, 34.6 times more Iron, 12.6 times more Potassium and 31.3 times more Sodium than Raw Navel Oranges.
• 5 ounces of Navel Oranges lack sufficient amounts of Iron

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Fortified Nutritional Yeast by Frontier contain 7.7 times more Energy, 20.7 times more Fat, 3 times more Carbohydrate, 1.5 times more Sugars, 8.5 times more Fiber and 54.9 times more Protein than Raw Navel Oranges.
• 5 ounces of Navel Oranges provide inadequate amounts of Energy and Protein