Comparing Nutrients in 5 ounces Navel Oranges VS Raw Quinoa

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Raw Quinoa	15%	15%	70%

Macro Nutrients

	Navel Oranges	Raw Quinoa	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	18% 522kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	8.87% 8.6g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	3.13% 1g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	25% 4.2g	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	70% 91g	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	26% 9.92g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	35.7% 20g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Raw Quinoa	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.03% 0.096mg	42.5% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	34.7% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	13.5% 2.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	53% 0.69mg	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	65.2% 261μg	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	NA	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	23% 3.46mg	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	Raw Quinoa	Recommended Dietary Allowance
Calcium	6.1% 61mg	6.66% 66.6mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	93% 0.84mg	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	81% 6.48mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	66.5% 279mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	125% 2.9mg	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	93% 648mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	23.5% 798mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.51% 19g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Raw Quinoa per 5 oz

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

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

• 5 oz of Raw Quinoa contain 5.3 times more Vitamin B1, 6.2 times more Vitamin B2, 3.6 times more Vitamin B3, 3 times more Vitamin B5, 6.2 times more Vitamin B6, 5.4 times more Vitamin B9 and 16.3 times more Vitamin E than Raw Navel Oranges.
• 5 ounces of Navel Oranges have insufficient amounts of Vitamin E
• Both Raw Navel Oranges as well as Raw Quinoa 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 Raw Quinoa:

• 5 ounces of Navel Oranges have 6.5 times more Water than Raw Quinoa.
• While 5 oz of Raw Quinoa contain 15.1 times more Copper, 35.2 times more Iron, 17.9 times more Magnesium, 70.1 times more Manganese, 19.9 times more Phosphorus, 3.4 times more Potassium, more Selenium and 38.8 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Raw Quinoa contain similar levels of Calcium per five ounces.
• 5 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Quinoa contain 7.5 times more Energy, 40.5 times more Fat, 41.5 times more Saturated Fat, 28.9 times more Omega 3, 129.4 times more Omega 6, 5.1 times more Carbohydrate, 3.2 times more Fiber and 15.5 times more Protein than Raw Navel Oranges.
• 5 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein