Comparing Nutrients in 5 ounces Navel Oranges VS Pectin, unsweetened, dry mix

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Pectin, unsweetened, dry mix	0%	1%	99%

Macro Nutrients

	Navel Oranges	Pectin, unsweetened, dry mix	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	16% 461kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	0.6% 0.1g	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	99% 128g	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	32% 12g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	0.76% 0.43g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Pectin, unsweetened, dry mix	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	0.94% 0.011mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	0.044% 0.007mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	3.1% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	1.1% 0.014mg	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	0.35% 1.4μg	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	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	Pectin, unsweetened, dry mix	Recommended Dietary Allowance
Calcium	6.1% 61mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	66% 0.6mg	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	48% 3.84mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	0.34% 1.4mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	4.3% 0.099mg	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	0.4% 2.83mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	0.29% 9.92mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	19% 283mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	6.06% 0.67mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.33% 12.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Pectin, unsweetened, dry mix per 5 oz

Compare the macro and micronutrient content in 5 oz of Navel Oranges versus 5 oz of Pectin, unsweetened, dry mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Navel Oranges vs Pectin, unsweetened, dry mix:

• 5 ounces of Navel Oranges have 8.5 times more Vitamin B1, 85 times more Vitamin B3, 2.4 times more Vitamin B5, 7.9 times more Vitamin B6, 34 times more Vitamin B9 and more Vitamin C than Pectin, unsweetened, dry mix.
• Both Navel Oranges and Pectin, unsweetened, dry mix provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Pectin, unsweetened, dry mix have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Navel Oranges as well as Pectin, unsweetened, dry mix have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Navel Oranges vs Pectin, unsweetened, dry mix:

• 5 ounces of Navel Oranges have 6.1 times more Calcium, 11 times more Magnesium, 11.5 times more Phosphorus, 23.7 times more Potassium and 9.9 times more Water than Pectin, unsweetened, dry mix.
• While 5 oz of Pectin, unsweetened, dry mix contain 10.8 times more Copper, 20.8 times more Iron, 2.4 times more Manganese, 200 times more Sodium and 5.9 times more Zinc than Raw Navel Oranges.
• 5 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 5 ounces of Pectin, unsweetened, dry mix lack sufficient amounts of Calcium, Magnesium, Phosphorus and Potassium
• Both Raw Navel Oranges as well as Pectin, unsweetened, dry mix lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Pectin, unsweetened, dry mix contain 6.6 times more Energy, 7.2 times more Carbohydrate and 3.9 times more Fiber than Raw Navel Oranges.
• 5 ounces of Navel Oranges provide inadequate amounts of Energy
• Both Raw Navel Oranges as well as Pectin, unsweetened, dry mix provide inadequate amounts of Omega 3, Omega 6 and Protein in five ounces.