Comparing Nutrients in 5 ounces Navel Oranges VS Rhubarb

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Rhubarb	15%	8%	77%

Macro Nutrients

	Navel Oranges	Rhubarb	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	1.03% 29.8kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	0.23% 0.075g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	0.83% 0.14g	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	4.95% 6.44g	130g per day for Men 19-50 years
Sugars	16.6% 12g	2.15% 1.56g	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	6.7% 2.55g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	2.28% 1.28g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Rhubarb	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	0.79% 7.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.03% 0.096mg	2.36% 0.028mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	3.27% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	2.66% 0.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	2.4% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	2.6% 0.034mg	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	2.5% 9.92μg	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	12.6% 11.3mg	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	2.55% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	34.6% 41.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Rhubarb	Recommended Dietary Allowance
Calcium	6.1% 61mg	12% 122mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	3.3% 0.03mg	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	3.9% 0.31mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	12% 0.28mg	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	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	12% 408mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.83% 1.56μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	1.3% 0.14mg	11mg per day for Men 19-50 years
Water	3.3% 122g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Rhubarb per 5 oz

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

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

• 5 ounces of Navel Oranges have 3.4 times more Vitamin B1, 1.7 times more Vitamin B2, 1.4 times more Vitamin B3, 3.1 times more Vitamin B5, 3.3 times more Vitamin B6, 4.9 times more Vitamin B9 and 7.4 times more Vitamin C than Rhubarb.
• While 5 oz of Raw Rhubarb contain more Vitamin K than Raw Navel Oranges.
• 5 ounces of Navel Oranges have insufficient amounts of Vitamin K
• 5 ounces of Rhubarb have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Raw Navel Oranges as well as Raw Rhubarb have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Navel Oranges vs Rhubarb:

• 5 ounces of Navel Oranges have 1.9 times more Copper and 1.6 times more Phosphorus than Rhubarb.
• While 5 oz of Raw Rhubarb contain 2 times more Calcium, 1.7 times more Iron, 6.8 times more Manganese, 1.7 times more Potassium and more Selenium than Raw Navel Oranges.
• Both Navel Oranges and Rhubarb contain similar levels of Magnesium and Water per five ounces.
• 5 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Selenium
• Both Raw Navel Oranges as well as Raw Rhubarb 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 Carbohydrate, 7.7 times more Sugars and 1.2 times more Fiber than Rhubarb.
• Both Raw Navel Oranges as well as Raw Rhubarb provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in five ounces.