Comparing Nutrients in 5 ounces Navel Oranges VS Pie, cherry, commercially prepared

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Pie, cherry, commercially prepared	3%	37%	60%

Macro Nutrients

	Navel Oranges	Pie, cherry, commercially prepared	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	12.7% 369kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	16% 15.6g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	11.3% 3.63g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	12.2% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	16% 2.7g	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	43.4% 56.4g	130g per day for Men 19-50 years
Sugars	16.6% 12g	28% 20.3g	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	3% 1.13g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	5.06% 2.83g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Pie, cherry, commercially prepared	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	8.2% 73.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.03% 0.096mg	2.7% 0.033mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	3.16% 0.041mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	1.77% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	9.04% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	4.47% 0.058mg	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	9.57% 38.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.59% 0.014μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	93% 83.8mg	1.4% 1.28mg	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	7.2% 1.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8.98% 10.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Pie, cherry, commercially prepared	Recommended Dietary Allowance
Calcium	6.1% 61mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	6.3% 0.057mg	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	8.5% 0.68mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	2.7% 11.3mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	8.63% 0.2mg	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	5.87% 41mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	3.38% 115mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	23.2% 349mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	2.3% 0.26mg	11mg per day for Men 19-50 years
Water	3.3% 122g	1.77% 65.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Pie, cherry, commercially prepared per 5 oz

Compare the macro and micronutrient content in 5 oz of Navel Oranges versus 5 oz of Pie, cherry, commercially prepared to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Navel Oranges vs Pie, cherry, commercially prepared:

• 5 ounces of Navel Oranges have 3 times more Vitamin B1, 1.8 times more Vitamin B2, 2.1 times more Vitamin B3, 1.9 times more Vitamin B6, 1.3 times more Vitamin B9 and 65.7 times more Vitamin C than Pie, cherry, commercially prepared.
• While 5 oz of Pie, cherry, commercially prepared contain 4.3 times more Vitamin A, 5.1 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Pie, cherry, commercially prepared provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Navel Oranges have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• 5 ounces of Pie, cherry, commercially prepared have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin C
• Both Raw Navel Oranges as well as Pie, cherry, commercially prepared have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Navel Oranges vs Pie, cherry, commercially prepared:

• 5 ounces of Navel Oranges have 3.6 times more Calcium, 1.4 times more Magnesium, 2 times more Potassium and 1.9 times more Water than Pie, cherry, commercially prepared.
• While 5 oz of Pie, cherry, commercially prepared contain 3.7 times more Iron, 4.8 times more Manganese, 1.3 times more Phosphorus, more Selenium and 246 times more Sodium than Raw Navel Oranges.
• Both Navel Oranges and Pie, cherry, commercially prepared contain similar levels of Copper per five ounces.
• 5 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Selenium
• 5 ounces of Pie, cherry, commercially prepared lack sufficient amounts of Calcium and Magnesium
• Both Raw Navel Oranges as well as Pie, cherry, commercially prepared lack sufficient amounts of Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Navel Oranges have 2.8 times more Fiber than Pie, cherry, commercially prepared.
• While 5 oz of Pie, cherry, commercially prepared contain 5.3 times more Energy, 73.3 times more Fat, 150.7 times more Saturated Fat, 15.3 times more Omega 3, 83.3 times more Omega 6, 3.2 times more Carbohydrate, 1.7 times more Sugars and 2.2 times more Protein than Raw Navel Oranges.
• 5 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein