Comparing Nutrients in 5 ounces Navel Oranges VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Navel Oranges	Florida Oranges	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	2.25% 65.2kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	0.26% 0.044g	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	12.6% 16.4g	130g per day for Men 19-50 years
Sugars	16.6% 12g	18% 13g	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	8.95% 3.4g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	1.77% 0.99g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Florida Oranges	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	1.73% 15.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.03% 0.096mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	3.54% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	5.56% 0.072mg	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	6.02% 24μg	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	71% 63.8mg	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	1.7% 0.26mg	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	Florida Oranges	Recommended Dietary Allowance
Calcium	6.1% 61mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	6.14% 0.055mg	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	1.6% 0.13mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	1.48% 0.034mg	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	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	7.05% 240mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	1.03% 0.11mg	11mg per day for Men 19-50 years
Water	3.3% 122g	3.34% 124g	3700g per day for Men 19-50 years

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

• Raw Navel Oranges have 1.3 times more Vitamin B2, 1.5 times more Vitamin B6, 2 times more Vitamin B9 and 1.3 times more Vitamin C than Raw Florida Oranges.
• While Raw Florida Oranges contain 1.5 times more Vitamin B1 than Raw Navel Oranges.
• Both Raw Navel Oranges and Raw Florida Oranges have similar amounts of Vitamin A, Vitamin B3, Vitamin B5 and Vitamin E per 5 oz.
• Both Raw Navel Oranges as well as Raw Florida Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Navel Oranges vs Florida Oranges:

• Raw Navel Oranges have 1.4 times more Iron, 1.2 times more Manganese and 1.9 times more Phosphorus than Raw Florida Oranges.
• Both Raw Navel Oranges and Raw Florida Oranges have similar amounts of Calcium, Copper, Magnesium, Potassium and Water per 5 oz.
• Both Raw Navel Oranges as well as Raw Florida Oranges have insufficient amounts of Selenium and Zinc in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Navel Oranges have 1.3 times more Protein than Raw Florida Oranges.
• Both Raw Navel Oranges and Raw Florida Oranges have similar amounts of Energy, Carbohydrate, Sugars and Fiber per 5 oz.
• Both Raw Navel Oranges as well as Raw Florida Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.